Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Barbell
Romanian Deadlift — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The light Romanian deadlift prepares the posterior chain and rehearses a close, controlled hinge. Unlike a deadlift from the floor, each rep begins standing and stops when hamstring tension limits a neutral-spine position. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Romanian Deadlift is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
HamstringsGlutesBack extensorsGrip
Equipment
Empty barbell, dumbbells, or kettlebell
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep romanian deadlift mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a PVC pipe or dumbbells with a shorter range. |
How to Do the Romanian Deadlift
1
Stand tall with the weight against the thighs.
2
Soften the knees, brace, and push the hips backward.
3
Slide the weight down the legs while keeping it close.
4
Stop before the back rounds, then squeeze the glutes to stand.
Common Mistakes
✕
Letting the weight drift away from the legs.
✕
Bending the knees until the movement becomes a squat.
Coaching Tips
✓
Imagine closing a car door with the hips.
✓
End the descent at hamstring tension, not at a fixed weight height.
Scaling Options
Easier / Beginner
Use a PVC pipe or dumbbells with a shorter range.
Harder / Advanced
Add a three-second descent while keeping the bar empty or very light.
Related WODs
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Romanian Deadlift feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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