How to perform Barbell Romanian Deadlift with proper form

Setup

  1. Barbell Position: Place the barbell on the floor close to your shins.
  2. Grip: Stand with your feet shoulder-width apart. Bend at the hips and knees to grasp the barbell with an overhand grip, just outside your legs.

Starting Position

  1. Feet: Your feet should be flat on the ground.
  2. Back: Keep your back straight and chest lifted. Your spine should be in a neutral position.
  3. Hips: Shoulders should be slightly in front of the barbell.

Execution

  1. Hinge at Hips: Initiate the movement by hinging at your hips while maintaining a slight bend in your knees.
  2. Lower the Bar: Keep the barbell close to your body as you lower it down to mid-shin level or until your torso is nearly parallel to the ground.
  3. Engage Muscles: Focus on engaging your hamstrings and glutes throughout the movement.

Return

  1. Reverse Motion: Drive through your heels to push your hips forward, returning to a standing position.
  2. Stand Tall: Squeeze your glutes at the top and ensure your back remains straight.

Common Mistakes

  • Rounding the Back: Keep your back straight to avoid injury.
  • Letting Bar Drift: Maintain a close grip to your body during the lift.
  • Excessive Knee Bend: This should be a hip-dominant movement, not a squat.

Tips

  • Start with lighter weight to master the form.
  • Maintain a controlled pace for both lowering and lifting the barbell.