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Romanian Deadlift (Barbell)

Primary muscle
Hamstrings
Equipment
Barbell

Overview

A hip hinge that lowers the bar from standing to about mid-shin. It focuses on the hamstrings and glutes with a strong stretch under load.

How to do it

  1. Stand tall holding the bar with an overhand grip at hip width.

  2. Unlock your knees slightly and keep them at that angle.

  3. Push your hips back and let the bar slide down your thighs.

  4. Keep your back flat and the bar close to your legs.

  5. Lower until you feel a strong hamstring stretch, usually around mid-shin.

  6. Drive your hips forward to stand back up, squeezing your glutes at the top.

Tips

  • Think about pushing your hips back toward a wall behind you.
  • Keep your neck neutral by looking at the floor a couple of metres ahead.
  • Start each set from standing, taking the bar from a rack.

Common mistakes

  • Bending your knees more as you go down, which turns it into a squat.
  • Rounding your back to reach the bar lower.
  • Letting the bar drift forward away from your thighs.

Similar exercises

All Hamstrings exercises

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