Romanian Deadlift

How to Perform

1. Stand with feet hip-width, holding barbell at hips with an overhand grip
2. Push your hips back while keeping the bar close to your legs
3. Maintain a flat back and slight knee bend throughout
4. Lower until you feel a deep stretch in your hamstrings
5. Drive your hips forward to return to standing, squeezing your glutes at the top

Tips

• Keep the bar scraping along your legs the entire time — if it drifts forward, your lower back takes over and injury risk increases
• No barbell? Dumbbells held in front of your thighs, a kettlebell, or a cable pull-through all train the same hip hinge pattern
• Use a 3 second descent and a powerful hip drive up — the slow eccentric under stretch is where hamstrings grow the most
• Rounding your lower back is the most dangerous mistake — if your back rounds before you feel a hamstring stretch, work on hamstring flexibility first
• Feel the stretch running down the back of your thighs and squeeze your glutes hard at the top — if you only feel it in your lower back, reduce the weight

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Lifting Straps	Lets you focus on hamstrings without grip failing first	Gymreapers Lifting Straps	Read Review
Chalk	Improves grip for moderate loads when straps feel like overkill	Liquid Grip	Read Review
Lifting Belt	Supports your lower back on heavier sets	Gymreapers Lever Belt	Read Review