Romanian deadlift
A hip hinge that starts from standing and lowers the bar only as far as your hamstrings allow. It trains the hamstrings and glutes through a long stretch.
Hewed's call, in short
Hit 10 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 8 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Hamstrings, Glutes |
|---|---|
| Also works | Spinal erectors, Grip |
| Equipment | Barbell |
| Sets and reps | 3 × 8–10 (rep range) |
| How Hewed progresses it | Hit 10 reps on all 3 sets and next time adds 5 lb (2.5 kg). Inside the range, you add a rep. Miss 8 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
How to do it
- Start standing with the bar at your hips, hands just outside your thighs.
- Unlock your knees slightly and keep them there.
- Push your hips back and let the bar slide down your thighs, back flat.
- Stop when you feel a strong stretch in your hamstrings or your back starts to round, usually around the knee to mid-shin.
- Drive your hips forward to stand back up.
Why Hewed programs it this way
Eight to ten reps suits a lift you control on the way down. It works alongside a heavy squat or deadlift without competing with them for recovery.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load.
Keep it safe
- Depth comes from your hips, not your back. Stop short rather than rounding to reach lower.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.