The Romanian Deadlift is an intermediate barbell deadlift that primarily trains the glutes and hamstrings, with the back assisting. It is useful for building full-body pulling strength through a heavy hip-hinge pattern.
Primary muscles
glutes, hamstrings
Secondary muscles
back
Equipment
barbell
Difficulty
intermediate
TARGET AREA
Muscles worked
Primary muscles
glutes, hamstrings
Secondary muscles
back
THE MOVEMENT
How to perform
Stand with the bar close to the thighs and brace before starting the hinge.
Push the hips back with a soft, consistent knee bend while the bar stays close to the legs.
Lower until the hamstrings are strongly loaded and the torso position is still controlled.
Drive the hips forward to stand tall without leaning back.
IRONYOU / CORE
Core cues
Set the feet and grip before bracing so the bar starts from the same position every rep.
Keep the bar close to the body as the hips and knees extend together.
Reset your brace between reps if your starting position begins to change.
STAY SHARP
Common mistakes
Starting the pull before the torso is braced.
Letting the bar drift away from the legs.
Finishing by leaning backward instead of standing tall.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: total barbell load. Public value: total barbell load.
Romanian Deadlift Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.
Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
99.4 kg
131.6 kg
163.9 kg
231 kg
60 kg
108.2 kg
143.3 kg
178.4 kg
251.6 kg
70 kg
115.2 kg
152.5 kg
189.9 kg
267.7 kg
80 kg
120.6 kg
159.7 kg
198.8 kg
280.3 kg
90 kg
124.9 kg
165.4 kg
205.9 kg
290.3 kg
100 kg
128.2 kg
169.8 kg
211.4 kg
298 kg
110 kg
130.9 kg
173.3 kg
215.7 kg
304.2 kg
120 kg
132.9 kg
176 kg
219.1 kg
309 kg
Romanian Deadlift Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.
Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
57.2 kg
75.7 kg
94.2 kg
132.9 kg
50 kg
75 kg
99.4 kg
123.7 kg
174.4 kg
60 kg
85.4 kg
113 kg
140.7 kg
198.4 kg
70 kg
91.3 kg
120.9 kg
150.6 kg
212.3 kg
80 kg
94.8 kg
125.5 kg
156.3 kg
220.3 kg
90 kg
96.8 kg
128.2 kg
159.5 kg
224.9 kg
100 kg
97.9 kg
129.7 kg
161.5 kg
227.6 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.