Legs / Intermediate / Compound (multi-joint)

Romanian Deadlift

A barbell exercise for the hamstrings, with the calves, glutes and lower back assisting.

At a glance

Loads the lower back. Use a load you can control and skip it if it causes pain.

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
Repeat for the recommended amount of repetitions.

✗ Chasing depth by rounding the back.
Why it hurts: Once the hamstrings run out of length, going lower comes from spinal flexion, which strains the lower back.
✓ Instead: Push the hips back and stop when they stop moving back, usually just below the knee.
✗ Squatting the weight down by bending the knees a lot.
Why it hurts: It turns the exercise into a sloppy squat and takes the load off the hamstrings.
✓ Instead: Set a soft knee bend at the start and keep that angle while the hips move.