Romanian Deadlift

Instructions

1. Stand tall with your feet about hip-width apart.

2. Hold a weight in front of your thighs.

3. Begin hinging at the hips by sending your hips backward.

4. Let your torso tip forward as your hips move back.

5. Keep your spine long and your shoulders relaxed.

6. Keep the weight close to your legs.

7. Pause briefly at the bottom.

8. Push through your feet and drive your hips forward to return to standing.

9. Stand tall at the top without leaning backward.

Common Compensations

• Do not round your back as you hinge.

• Do not turn the movement into a squat by bending too much through the knees.

• Do not let the weight drift far away from your body if you are holding one.

• Do not lock your knees.

• Do not shrug your shoulders.

• Do not rush the lowering or return.

Extra Info

• You should feel this mostly in the glutes and hamstrings.

• You may also feel your core and upper back working to help keep your trunk steady.

• The goal is a hip hinge, so think about sending the hips back rather than simply reaching down.

• The range of motion does not need to be very deep as long as you feel the hips working and can keep good form.

• You should not feel sharp pain in the low back, hips, knees, or hamstrings.