Barbell Romanian Deadlift

HOW TO DO IT

1. 1Stand with feet hip-width apart holding a barbell with an overhand grip.
2. 2Keep knees slightly bent and shins vertical throughout the movement.
3. 3Push hips back to lower the bar along your shins.
4. 4Stop when you feel a deep stretch in your hamstrings.
5. 5Drive hips forward to return to a standing position.
6. 6Squeeze glutes at the top without hyperextending the lower back.

COMMON MISTAKES

• Turning the movement into a squat by bending knees too much.
• Rounding the lower back under load.
• Lowering the bar past the point of hamstring tension.
• Using arms to pull the weight instead of hinging hips.

TIPS

• Imagine closing a car door behind you with your buttocks.
• Keep the barbell in contact with your thighs and shins.
• Maintain a flat back by bracing your core tightly.

SAFETY

• Avoid rounding the spine to prevent disc injury.
• Do not hyperextend the lower back at the top of the lift.

DETAILS

Muscles

Hamstrings

Equipment

Barbell

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Romanian deadlift

Load position

At the sides

Arms

Both

Legs

Both

Arms straight or bent

Straight arms

Legs straight or bent

Bent knees

Hand orientation

Pronated (palms down / away)

Grip width

Shoulder-width

Body position

Standing

Stance

Shoulder-width