How to do it
- Stand tall holding the bar at the thighs, hands just outside the legs.
- Unlock the knees slightly and keep them there.
- Push the hips back, sliding the bar down the thighs with a flat back.
- Stop at a deep hamstring stretch, usually around mid-shin.
- Drive the hips forward to stand tall.
Common mistakes
- Rounding the lower back to reach lower.
- Bending the knees so it turns into a squat.
- Letting the bar drift away from the legs.
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 or a pause at the bottom.
Easier: Dumbbell Romanian deadlift with lighter load.
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
- Your depth is set by the hamstrings, not the floor; stop when the back would round.
Swaps
Full gym: Dumbbell Romanian deadlift, Single-leg Romanian deadlift, Good morning, Seated leg curl, Lying leg curl