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Romanian deadlift

Send the hips back while keeping a neutral spine.

3 sets of 8–10 repetitions.
Posição de Romanian deadlift
STEP BY STEP

HOW TO DO IT.

  1. 1Stand tall with the dumbbells beside your thighs and keep the knees soft.
  2. 2Push the hips back as if closing a door.
  3. 3Keep the weights close to your legs and stop when you feel the back of the legs stretch.
  4. 4Push the floor away, squeeze the glutes and return without leaning back.
BREATHING

Inhale and brace before lowering; exhale as you rise.

Sequência de execução do exercício Romanian deadlift
Starting position, main phase and completion of the movement.
AVOID

COMMON MISTAKES.

  • Rounding the lower back
  • Moving the weights away from the body
  • Turning the movement into a squat
ADAPT

TO YOUR LEVEL.

Easier

Practise the hip hinge without weight beside a wall.

More challenging

Increase the load gradually or work one leg at a time.

MR MESSAGE

Strength begins with control, not with an impressive weight.

CHOOSE A WORKOUT
Safety: stop if you feel sharp pain, dizziness or discomfort. If you have an injury or medical condition, seek professional guidance.

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