Exercise Spotlight – Romanian Deadlift

The Romanian deadlift is a great exercise to develop the hips and posterior chain. It is one of the foundational hip hinge movements and should be mastered to form the basis of any power development exercises. The Romanian deadlift can be a tricky one to pick up but it is always a good place to start for those newer to any form of deadlifting and always provides a useful tool for developing muscle and strength in the glutes, hamstrings and lower back.

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Keep the core braced and back in neutral throughout
• Keep the arms long and loose like chains, with the lats engaged to keep the bar close.
• Start the descent by pushing your hips back and your chest forward over the bar while keeping the bar in contact with your leg as it naturally lowers towards the floor.
• Make sure that you feel it in your hamstring (back of legs) as you bend over only going as far as your flexibility allows with sacrificing back positioning.
• Come back up by squeezing your glutes and driving your heels into the ground to find the movement

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