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Build Serious Posterior Chain Strength and Power With Modified Romanian Deadlifts

1,868 views · Published 21 December 2018 · 5:31 · Indexed 10 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2018 · Sports

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This is one of my favorite exercises for targeting the posterior chain, specifically the hamstrings, glutes and lower back. It all about power and strength development.

The form is a mash-up between a Romanian Deadlift, a Stiff-Legged Deadlift and a regular Deadlift. 

You'll be performing what is essentially an RDL from the floor, using similar form to a stiff-legged deadlift, but with your knees somewhat bent and "soft."

In between every rep, you'll set the bar fully back down on the floor in order to reset your body position (specifically your lower back).

This allows you to use very heavy loads while still focusing more on the posterior chain and hips than even a regular deadlift.

I recommend performing this one for low reps (1-5) with 2-3 minutes rest in between sets. I peaked out with a single with 405 lbs on this one, so you can definitely load it heavy, which is one of the best parts about the exercise.

Start by gripping onto the bar with a double-overhand grip. I recommend grip assistance once you get to using weights that will roll out of your hands.

Now comes the most important part...before you begin the rep, pull an arch into your lower back. To do this, grip solidly on the bar then pull up with a small amount of force. Lock the hips down and imagine as through you're pulling your stomach down towards your thighs. This will put an arch into your lower back.

Now brace your core and start the pull, squeezing the bar off the ground, not popping it off the ground.

Use a weight that allows you to maintain good lower back position all the way to the top. Breathe in and out at the top, then lower under control.

At the bottom, set the bar fully down then reset your body position again and repeat (if you're doing more than one rep).

Overall, I've found this to be a fantastic exercise variation for hammering the hamstrings, glutes and lower back. It'll help bump up your numbers on your regular deadlifts as well. 

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