Romanian Deadlift
Hinge at the hips with nearly straight legs, sliding the bar down the thighs; when the hamstrings stretch, drive back up with the glutes, back flat.
How to do it
Setup
Stand tall with the bar at the thighs, grip shoulder-width, knees softly bent; shoulders back.
Steps
- Push the hips back, sliding the bar down the thighs.
- Keep the back flat and the knees at the same soft angle.
- Stop when the hamstrings pull hard, around mid-shin.
- Drive the hips forward to stand, squeezing the glutes.
Common mistakes
Bending the knees more as you descend: that turns it into a deadlift; the hips travel back, not down. Rounding the back to reach lower: depth comes from the hamstrings' stretch, not the spine. Bar drifting off the legs: keep it touching.
Breathing
Inhale as the hips go back, exhale driving up.
