Romanian deadlift
Hamstrings · Barbell · also glutes and lower back
Set up
A barbell, taken from a rack at about thigh height.
Steps
- Stand tall holding the bar at your thighs, hands just outside your legs, feet hip-width apart.
- Bend your knees a little and keep them there.
- Push your hips back and slide the bar down your thighs, keeping your back flat.
- Stop when you feel a stretch at the back of your legs, often around knee height.
- Push your hips forward to stand tall again.
Keep in mind
- Keep the bar close to your legs
- Back flat from head to hips
- Hips move back; knees stay slightly bent
Common mistake
Rounding your back to reach lower. Only go as low as your back stays flat.
Safety
If your back starts to round, you have gone low enough. Stop the rep there.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.