Romanian Deadlift

Legs · Barbell

How to do it

Standing with the bar against your thighs, knees slightly bent and **fixed**. Push your hips back lowering the bar along your legs with a flat back, until you feel the hamstrings stretch (for most people, mid-shin). Come up by driving your hips forward and squeeze the glutes. You feel a strong pull behind the thigh. The classic mistake is bending the knees and turning it into a deadlift: if the knees travel, the hamstrings get off easy.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Back

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