Romanian Deadlift (Sled)

A hip-hinge pulling exercise using a weighted sled to develop hamstring and posterior chain strength.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight.
2. Face the sled, backing up until there is tension in the line.
3. Begin with a slight knee bend, holding the handles with arms extended.
4. Hinge at the hips, pushing your glutes backward while maintaining a flat back.
5. Lower your torso toward the ground until you feel a strong hamstring stretch.
6. Extend your hips explosively to return to the standing position, pulling the sled toward you.

Tips

• This is a hip-hinge movement, not a squat; keep knee bend minimal and constant.
• Maintain a neutral spine throughout; never allow your back to round.
• Feel the hamstrings stretch on the eccentric phase of the movement.
• The sled should be pulled between your legs as you drive your hips forward.
• Control the eccentric (lowering) phase to maximize hamstring and glute engagement.