Romanian Deadlift (Barbell)

A pulling exercise emphasizing the posterior chain with minimal knee bend, focusing on hip hinge movement pattern and hamstring stretching. Primary hamstring developer.

Instructions

1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
5. Repeat for the recommended amount of repetitions.

Tips

• Maintain a neutral spine throughout the movement—this is critical.
• The movement is primarily driven by the hips, not the arms.
• Keep the bar close to your body throughout the descent.
• A slight knee bend helps protect the lower back from excessive stress.
• This is an excellent exercise for building posterior chain strength and flexibility.