Barbell Romanian deadlift

Technique

1. Feet hip-width, knees soft (usually ~160°) and not bending further.

2. The bar slides along the thighs and shins, arms straight.

3. Down 2 s: hips go back, back straight, lower back neutral, to the knee and a bit below, as long as the back stays flat.

4. Up 1 s, no jerk, no arching of the lower back.

5. If the back rounds, shorten the range and use a lighter bar.

Common mistakes

• Rounding the back — shorten the range and use a lighter bar.
• Squatting instead of hinging — knees stay soft, hips go back.
• Bar drifting away from the legs — slide it along the thighs and shins.
• Jerking up and arching the lower back — stand up smoothly.

More on this equipment

• Lying triceps extension with a barbelltriceps
• Bent-over barbell rowupper back, lats
• Standing barbell curlbiceps
• Barbell hip thrust on a benchglutes