A barbell hip-hinge that loads the hamstrings and glutes by pushing the hips back while keeping the torso steady. Maintain a neutral spine and a slight knee bend throughout the movement.
How to do the Romanian Deadlift (Barbell)#
- Stand with feet about hip-to-shoulder width and grasp the barbell with an overhand grip at roughly shoulder width.
- Push your hips rearward and initiate the descent by hinging at the hips while allowing a small bend in the knees.
- Keep the bar close to your legs and your spine neutral as you lower until you feel a strong hamstring stretch, stopping before the bar reaches the floor.
- Drive your hips forward and contract the glutes to return to an upright position, extending hips and knees together.
- Draw your shoulder blades back slightly at the top, reset your stance, and repeat for reps.
Muscles worked#
- Primary: Hamstrings, Glutes
- Secondary: Lower back, Forearms, Upper back
Common mistakes#
- Rounding the lower back instead of maintaining a neutral spine.
- Letting the bar drift away from the thighs.
- Bending the knees too much and turning the hinge into a squat.
- Lowering all the way to the floor instead of stopping at hamstring tension.
- Using a back yank rather than driving the movement with the hips.
