To perform the romanian deadlift first set a barbell with desired weight on rack. Grasp the bar using a shoulder width overhand grip, with your hands exactly outside your legs and dismount it from the rack. Step away from the rack, position your feet about shoulder wide apart and stand completely straight, with slightly bend knees and your head looking forward. This will be your starting position.
Take a deep breathe and start lower the bar by leaning the torso forward at the waist and pushing with the hips way back. Continue to lowering the bar until you feel a good stretch in your hamstrings. Then carefully change the direction of the movement and bring the bar up by driving the hips forward and straightening your torso to the upright position as you breathe out.
- If you have problems with your grip use a mixed grip (one arm with overhand grip and another arm with underhand grip) or use wrist straps.
- Keep the bar as close to your body as possible during the movement to improve mechanical leverage and protect your lower back from injury.
- Maintain a straight back and keep your chest up during the movement.
- Keep your head in one line with your spine as you perform the exercise.
- Your knees must be slightly bend (about 15-20 degrees knee flexion) during the movement.
- Keep your arms straight and don’t flex your elbows.
- Don’t raise your shoulders up during the movement.
- Use smaller weight plates or stand on a raised platform to ensure full range motion.
- If you are new at this exercise give your self enough time to learn the right form and work on your hamstrings and glutes flexibility.
- Don’t use side mirrors to watch yourself during the romanian deadlift, this can cost you a neck injury. If you are not sure that you performing the exercise in the right way provide yourself an experienced partner to observe you during the movement and corrects your form