Romanian Deadlift

The technique.

1. 01

   Stand tall with feet hip-width apart, holding a barbell with an overhand grip.

2. 02

   Keep a slight bend in your knees, maintain a straight back, and brace your core.

3. 03

   Hinge at your hips, pushing your glutes back as you lower the barbell down your shins.

4. 04

   Lower until you feel a deep stretch in your hamstrings, typically mid-shin or just below knees.

5. 05

   Drive through your heels, squeezing your glutes to return to the starting upright position.

What goes wrong.

• ×Rounding the lower back, especially at the bottom of the movement.
• ×Bending knees too much, turning it into a conventional deadlift.
• ×Not pushing the hips back, reducing hamstring and glute engagement.
• ×Lowering the bar too far, compromising back form.
• ×Losing core tension throughout the lift.