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Intermediate
Romanian Deadlift
Primary hamstring/glute developer
legsBarbellDumbbells
Instructions
- 1Stand holding bar at hip height
- 2Keep slight bend in knees
- 3Push hips back while lowering bar
- 4Lower until feeling stretch in hamstrings
- 5Maintain neutral spine throughout
- 6Drive hips forward to stand
Coaching Cues
- Push hips back, not bending down
- Keep bar close to body
- Maintain slight knee bend
- Feel hamstring stretch
- Squeeze glutes at top
Common Mistakes
Squatting the weight
Fix: Keep legs straighter, hinge at hips
Rounding lower back
Fix: Keep chest up, neutral spine
Bending knees too much
Fix: Maintain slight bend only
Breathing
Inhale as you lower, exhale as you stand
Recommended Reps
3-4 sets of 8-12 reps
Safety Notes
- • Keep back neutral
- • Stop if back pain occurs
- • Start light to learn pattern
