Speed Romanian deadlift

A hinge with a light load and the intent to move fast on the way up. It trains rapid force production in the posterior chain without the fatigue of a heavy Romanian deadlift.

• Compound
• Dumbbell
• Intermediate

How to do it

• Light load: 30–50 % of what you would use for reps
• Lower under control and come up as fast as you can
• Finish the hip without leaning back
• End the set as soon as the speed visibly drops

Sets, reps and tempo

Ranges: 3–6 fast reps · end the set when speed drops

Tempo: Lower for 2 s under control and come up as fast as technique allows

Common mistakes

• Loading it like a normal Romanian deadlift and losing the point
• Bouncing at the bottom to gather momentum
• Carrying on once the speed is gone

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Erectors / lower back

Alternatives

• Dumbbell Romanian Deadlift
• Kettlebell Swing
• Romanian Deadlift