Romanian Deadlift: Target Your Hamstrings

Instruction

1. Set-Up:

   • Feet Position: Stand with your feet about hip-width apart. The barbell should be close to your shins, and your toes should be pointing forward or slightly outward.
   • Grip the Bar: Reach down and grasp the bar with a grip that is just outside your knees. Use an overhand grip (palms facing you) or a mixed grip (one palm facing you, one palm facing away), depending on what feels comfortable.
   • Posture: Begin with a slight bend in your knees. Your chest should be proud (open), with your shoulders slightly pulled back. The bar should be resting against your shins, and your spine should be neutral (no rounding in the back).

2. Execution:

   • Initiate the Movement: Hinge at the hips by pushing your hips back, not down. Your knees should bend only slightly (they remain relatively straight) as you lower the bar.
   • Lower the Bar: As you hinge at the hips, the bar should travel down your thighs toward the floor. Your back should stay flat (neutral spine), and the movement should come primarily from your hips. Lower the bar until you feel a stretch in your hamstrings or the bar reaches just below the knees or mid-shin.
   • Engage Your Glutes and Hamstrings: Keep the weight on your heels and use your glutes and hamstrings to reverse the movement. Press your hips forward to stand up straight while keeping your chest proud.
   • Finish the Movement: At the top of the movement, make sure to squeeze your glutes tightly to fully extend the hips. Avoid leaning back or overextending at the top.

3. Breathing:

   • Inhale as you lower the bar and exhale as you return to the standing position.

Tips 

1. Maintain a Neutral Spine: Always focus on keeping your spine in a neutral position throughout the movement. Avoid rounding your back, which could put unnecessary strain on your lower back.

2. Focus on the Hinge: The Romanian Deadlift is a hip hinge movement, not a squat. Your knees should only bend slightly, and the movement should come from your hips pushing back. This targets the hamstrings and glutes more effectively than a squat-style deadlift.

3. Use Full Range of Motion: While some people might limit their range of motion, try to lower the bar as far as you can while maintaining proper form. A deep stretch in the hamstrings is key to unlocking the benefits of this exercise.

4. Bar Path: Keep the bar close to your body throughout the entire movement. The bar should never drift away from you, as this can lead to instability and improper mechanics.

5. Engage Your Core: Tighten your core as you initiate the movement and throughout the entire lift. This will help you maintain a stable torso and protect your lower back.

6. Don't Overload: RDLs are an exercise focused on technique and control. Avoid using too much weight if it compromises your form. Start with lighter weights and gradually increase as you get more comfortable with the movement.

7. Breath Control: Don’t hold your breath during the lift. Inhale while lowering the bar and exhale as you return to the starting position. This helps maintain intra-abdominal pressure, which supports spinal stability.