Full exercise libraryIntermediate
Romanian Deadlift
The key exercise for hamstring development and the hip-hinge pattern.
HamstringsGlutesLower backBarbellDumbbells
How to perform
- 1.Minimal knee bend — the movement comes almost entirely from the hips
- 2.Bar slides along the legs, back stays neutral
- 3.A hamstring stretch is felt at the bottom without any back rounding
Common mistakes
- Rounding the lower back trying to go deeper than your flexibility allows
- Bending the knees instead of hinging at the hips
Tips
- Range is set by your hamstring flexibility, not by the urge to touch the floor
Limitations
Use caution with issues in: lower back. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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