How to Do a Romanian Dead Lift | Female Bodybuilding

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Hey, my name is Erin, and I’m a former U.S. junior Olympics certified swim coach and personal trainer, and fitness is my passion, so I cannot wait to share it with you guys.

The Romanian deadlift. Now, people often forget to work their hamstrings when they think about working their butt, but that’s probably the most important thing that you can do.

The Romanian stiff-legged deadlift is one of the best things to do because it works a bunch of different muscle groups, not just the hamstrings. But, the hamstrings-glute tie-in is extremely important if you’re looking to get that pop in your tush. So, you’re going to start with your body bar, or dumbbell, or barbell, whatever you’re going to use. Make sure it’s a little heavier than this, this is what we’re using to demonstrate with.

Your hands should be about shoulder-width apart, make sure the shoulders are rolled back, nice and tight, feet together, legs straight. And, you bend over, and come up. Bending over, and coming up. Now, you’re only going to go over as far as you can stretch, so, I’m not the most flexible person, so that’s as far as I’m going without straining myself, and come up.

Make sure the legs stay straight, the arms stay straight, and you kind of want to let the barbell hang, so that the weight is pulling you down. And down, and back up, making sure the shoulders are rolled back the entire time, back is nice and straight. So, from the side, like that. Piece of cake.