What is Inverted Romanian Deadlift?
The Inverted Romanian Deadlift is an advanced ring-based pull that targets the core, back (lats/posterior chain), shoulders and forearms. Rated insane difficulty, it emphasizes hip-hinge control, scapular stability and posterior chain strength; progress gradually and prioritize strict form to reduce injury risk.
How to Do Inverted Romanian Deadlift
- Set up rings: Adjust rings to waist-high, check anchor security, grip rings firmly, adopt a hollow body, and point toes toward the ceiling with arms straight.
- Pull to parallel: Engage lats, pull the torso toward the rings until approximately parallel to the ground, maintain straight arms, PPT and a braced core.
- Drive hips upward: From parallel, push the hips into full extension while driving your feet skyward, squeezing the glutes and keeping the core tight and shoulders depressed.
- Pause at top: Hold the inverted peak briefly with a neutral neck and full hip extension; avoid hyperextension, keep tension in the core and glutes.
- Hinge down slowly: Reverse the motion by hinging at the hips and lowering with control using hamstrings and lats; bend the knees if needed and avoid dropping fast.
Muscle Groups
Core, Shoulders, Forearm, Back
Description
Take a hollow position on the bar, maintain straight arms, engage your lats & hinge at the hips (knees may be bent or leg straight as you gain strength)Get into the start position by pulling your torso to parallel, point your toes to the sky, legs and arms straight.
Grip the bar as if trying to bend it, and pull yourself to into an inverted position, driving your feet to the sky, and fully extending the hips. Maintain PPT, squeeze the gutes and keep the core engaged.
Pause at the top, and reverse with control, by hinging at the hips. Repeat for Repetitions.
Movement Group
Pull
Required Equipment
Rings
Progressions and Regressions
- Hollow Body Tuck
- Single Leg Hollow Hold
- Hollow Body Progression
- Hollow Body Hold
- Hollow Body Tucks
- Hanging Knee Raise
- Hanging Leg Raise
- Toes to Bar
- Inverted Romanian Deadlift (current)
Frequently Asked Questions
What are the benefits of the Inverted Romanian Deadlift?
This exercise builds posterior chain and core strength while improving scapular control, shoulder stability and grip endurance. It trains hip-hinge mechanics on rings and translates to stronger pulling patterns and body awareness for advanced calisthenics.
What are common mistakes to avoid with the Inverted Romanian Deadlift?
Common errors include rounding the lower back, shrugging the shoulders, pulling with the arms instead of hinging, rushing the descent, and overextending the lumbar spine. Correct these with core bracing, PPT, controlled tempo and proper ring height.
How can I progress to or regress from the Inverted Romanian Deadlift?
Regress with inverted rows, bent-knee ring RDLs or eccentric-only reps. Progress by straightening legs, increasing hold time at the top, slowing tempo, adding single-arm variations or light loading once strict form is consistent.