Legs · Barbell
Barbell Romanian Deadlift
Start · standing tall, bar at the thighsBefore your first rep
- Start standing upright holding the bar at your thighs, taken from a rack rather than the floor.
- Feet hip-width, knees softly bent and staying that way — the knees do not straighten or bend further during the lift.
- Grip just outside your legs, bar touching your thighs.
The movement
- 1Stand holding the bar at your thighs with a slight bend in your knees.
- 2Push your hips backward, letting the bar slide down your legs while your back stays flat.
- 3Stop when you feel a strong stretch behind the thighs, then drive your hips forward to stand.
Watch out for
Range comes from your hamstring flexibility, not from how far down you force it. Stop where the stretch is.
0/3
Start here
First time doing this
3 sets·8-12 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps