Romanian Deadlift

Setup

1. 01Stand tall holding the bar at the front of the thighs.
2. 02Set feet around hip width and soften the knees.
3. 03Brace and pull the shoulders down with the lats.
4. 04Keep the bar close before starting the hinge.

Execution

1. 01Push hips back while the bar slides down the thighs.
2. 02Lower until hamstrings are strongly stretched without losing back position.
3. 03Keep knees slightly bent but not squatting.
4. 04Drive hips forward to stand tall.

Checkpoints

• -Shins stay nearly vertical.
• -The bar remains close to the body.
• -Hamstrings control the bottom range.
• -Lockout comes from hip extension, not leaning back.

Common mistakes

• -Bending knees too much and turning it into a squat.
• -Reaching the bar away from the legs.
• -Chasing depth after the spine changes position.
• -Losing lat tension.