How to do it
- Take the bar on the upper back as for a squat and step back.
- Stand with the feet hip-width and soften the knees.
- Brace, then push the hips back with a flat back, torso tipping forward.
- Stop when the hamstrings stop you, at most with the torso near parallel to the floor.
- Drive the hips forward to stand tall.
Common mistakes
- Rounding the back.
- Bending the knees into a squat.
- Using heavy load before the pattern is solid.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load, in small steps.
Easier: Romanian deadlift with dumbbells.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Start light; the lever is long, so the lower back takes a lot of load.
Swaps
Full gym: Romanian deadlift, Dumbbell Romanian deadlift, Single-leg Romanian deadlift, Seated leg curl, Lying leg curl