How to do a Medicine Ball Romanian Deadlift

Authored by Fitbod

About Medicine Ball Romanian Deadlift

Sets Logged
88,208
Popularity Rank
567th
Difficulty
Beginner
Hamstrings Strength
92 mSCORE 26th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Adding a medicine ball to the Romanian deadlift increases the challenge to the hamstrings, glutes, and lower back. This variation enhances stability and strength, providing a functional workout that improves posture and lower body power.

  1. Stand with your feet roughly shoulder-width apart or slightly wider with a slight bend in your knees.
  2. Grasp a medicine ball in both hands and position it in front of you just below your hips.
  3. Hinge at your hips to drop your butt back as you slowly allow the medicine ball to descend toward the floor. Maintain the same slight bend in your knees.
  4. Stop once you feel a light stretch in your hamstrings and hold this position for a moment.
  5. Engage your glutes and hamstrings to hinge and drive your hips forwards. Keep your core engaged to support your lower back and maintain stability.
  6. Maintain good posture by keeping your core engaged, shoulders back and chest up throughout the exercise.
  7. You should feel this exercise in your glutes and hamstrings. You should not feel this exercise in your lower back.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight