📋 How to Do?
- Hold bar at hips, feet hip-width, slight knee bend.
- Hinge hips back, lower bar to shins, back flat.
- Feel hamstring stretch, then drive hips forward to stand.
- Squeeze glutes at top. 3 sets of 8-10 reps.
Keep the bar close to the legs throughout the movement, actively look forward to keep a flat back, and stop around mid-shin or until hamstrings are tight, but make sure that you warm the hamstrings first, so that you do not pull the hamstrings on the eccentric phase of the movement.
💪 Working Muscles
Primary: Hamstrings (hip extension and knee stabilization during hinge); Gluteus Maximus (primary hip extensor); Secondary: Erector Spinae (spinal neutrality maintenance); Adductors (inner thigh support in hinge)
Equipment Needed: Barbell, weight plates
Difficulty: Intermediate
✨ Benefits
The Romanian deadlift will help increase hamstring flexibility and risk of pull injury. You will also strengthen the glutes for improved power when performing hip thrusts or other glute exercises. RDLs will help improve the health of your posterior chain which is important for overall athleticism.
🔥 Burned Calories
Burns Approx. 70-90 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate, focused on posterior chain
Common Mistakes
- Bending knees too much, turning it into a squat instead of hinge.
- Rounding back to reach lower, straining spine.
- Not feeling hamstring stretch, indicating poor hip hinge technique.
