Romanian Deadlift (Barbell)

Setup

Stand with feet hip-width apart, holding a barbell at hip level with an overhand grip just outside your thighs. Begin with shoulders back, core braced, and a slight bend in your knees.

How to do it

1. Push your hips backward while keeping the bar close to your legs as you lower it down your thighs.
2. Maintain a neutral spine with your chest up and shoulders pulled back throughout the movement.
3. Lower the bar until you feel a stretch in your hamstrings, typically just below knee level.
4. Drive your hips forward to return to the starting position, squeezing your glutes at the top.
5. Keep your weight centered over mid-foot throughout the entire range of motion.

Watch out for

• ✗Rounding the lower back instead of hinging at the hips with a neutral spine.
• ✗Bending the knees too much, turning the movement into a squat rather than a hip hinge.
• ✗Letting the bar drift away from the body instead of keeping it traveling in a straight line down the legs.