Romanian deadlift

Purpose

• excellent hamstring and glute builder in stretched position
• provides maximum raw stimulus for posterior chain development
• allows for heavy loading with stable bar path

To shift more emphasis to glutes, allow slightly more knee bend at the bottom which increases glute stretch while reducing hamstring tension. 🍑

Execution

Stand with feet hip-width apart, holding a barbell against your thighs with an overhand grip. Brace your trunk, flex erectors and slightly bend your knees.

• push your hips back while maintaining a slight knee bend
• lower the bar by hinging at the hips, keeping it close to your legs
• descend until you feel a deep stretch in your hamstrings
• pause briefly in the stretched position to maximize tension
• drive your hips forward to return to the starting position

When the set gets heavy, focus on quality reps in the bottom portion of the movement to milk the stretched position. Best used for lower repetition ranges compared to dumbbell variations.