How to do a barbell romanian deadlift

Setup:

1. Stance: Stand with your feet approximately hip-width apart, toes slightly out if comfortable.
2. Grip: Grasp the barbell with an overhand grip, slightly wider than shoulder-width.
3. Deadlift to start: Perform a controlled deadlift to bring the bar to a standing position.

The Lift:

1. Initiate the Hinge: Keeping your back straight and chest lifted, push your hips backward, maintaining a very slight bend in your knees.
2. Maintain bar path: Keep the barbell close to your body as you lower it down along your shins.
3. Feel the stretch: Descend until you feel a significant stretch in your hamstrings – flexibility will determine how low you can go comfortably.
4. Reverse the movement: Engage your hamstrings and glutes to powerfully drive your hips forward, returning to the upright position.

Tips:

• Hips back, not knees forward: Focus on hinging at the hips rather than bending your knees excessively.
• Don't round your back: Maintain a neutral spine throughout the movement to prevent injury.
• Imagine a wall behind you: This helps visualize pushing your hips back correctly.