Romanian Deadlift
Grip the barbell with palms down, slightly wider than shoulder width. The lift and descent come from the hips while back and arms stay straight.
- Difficulty
- Intermediate
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 4
Form sequence
01 · grip
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.
02 · start
Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
03 · lift
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.
04 · lower · Key step
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.
05 · repeat
Repeat for the recommended amount of repetitions.
Form cues
- Sırtı düz tut
- Hareket kalçadan gelir, belden değil
- Barı gövdeye yakın tut
Common mistakes
- Sırtı yuvarlamak
- Dizleri squat gibi bükmek
