How to Perform

Place bar on upper back in the squat position
Stand with feet hip-width, slight bend in the knees
Brace your core and hinge at the hips, pushing them back
Lower your torso until roughly parallel to the floor or until you feel a deep hamstring stretch
Drive hips forward to return to standing, squeezing glutes at the top

Tips

Keep your back perfectly flat throughout — rounding your back with the bar on your spine is the most dangerous mistake you can make with this exercise
No barbell or uncomfortable on your back? Romanian deadlifts train the exact same pattern with better load positioning
Use a very slow 3-4 second descent — this exercise demands control because the leverage on your spine increases dramatically as you hinge forward
Starting too heavy is the most common mistake — begin with an empty bar and add weight slowly over weeks
Feel the stretch running down your hamstrings as you hinge and squeeze your glutes to drive back up — your lower back should stabilise, not do the lifting

Equipment	Why You Need It	Our Pick	Review
Lifting Belt	Essential support for your lower back under load in the hinged position	Gymreapers Lever Belt	Read Review