Watch the video below to see a demonstration of proper form and technique for the Romanian deadlift exercise. You can also check out some more hamstring exercise videos or find exercises for other muscle groups.
Instructions for Romanian Deadlift
To perform a set of Romanian deadlift:
Stand with your feet hip width apart, holding a barbell with a
pronated grip just outside shoulder width apart. Your trunk should be in a neutral position.
Eccentric (Lowering) Motion
Without losing the alignment of your trunk, push your
hips back while keeping your shoulders directly over the bar. Your knees should remain over your ankles
at all times. Lower the bar, under control, until it is just below your knees or you can no longer maintain
the position of your trunk.
Pause at the bottom position for a 2 sec count while maintining
whole body tension and the alignment of your trunk.
Concentric (Upward) Motion
Drive into the ground with your feet to bring your hips
forward until they are over your feet. Your trunk should move as a unit; your shoulders will come back
over your feet as your hips come forward. Remember to breathe normally throughout the entire
Repeat steps 1 through 4 until you have completed the desired number
of Romanian deadlift repetitions before resting.
This completes one set of Romanian deadlift.