Weighted Romanian Sandbag Deadlift
The Weighted Romanian Sandbag Deadlift is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the lower back. You'll need: weighted bag.
Required Equipment
Weighted Romanian Sandbag Deadlift Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae)
How to do the Weighted Romanian Sandbag Deadlift
Stand tall with your feet hip-width apart, holding a weighted sandbag in front of your thighs with both hands.
Keep a slight bend in your knees and maintain a flat back as you prepare for the movement.
Hinge at your hips, pushing your glutes backward while lowering the sandbag smoothly down your legs.
Lower the bag until you feel a deep stretch in your hamstrings, keeping it close to your shins.
Drive your hips forward and squeeze your glutes to return to the starting upright position.
Weighted Romanian Sandbag Deadlift FAQs
What muscles does the Weighted Romanian Sandbag Deadlift work?
The Weighted Romanian Sandbag Deadlift mainly works the hamstrings and glutes & hips, with help from the lower back. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Weighted Romanian Sandbag Deadlift?
Weighted bag.
Is the Weighted Romanian Sandbag Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Romanian Sandbag Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
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