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:

  1. Starting Position

    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.

  2. 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.

  3. Bottom Position

    Pause at the bottom position for a 2 sec count while maintining whole body tension and the alignment of your trunk.

  4. 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 movement.

  5. End position

    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.

Hamstrings Exercise Videos

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An image of a man performing the romanian deadlift exercise.

Romanian Deadlift

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