How to do a Barbell Romanian Deadlift

#deadlift #romanian #strengthtraining

The Barbell Romanian Deadlift strengthens the hips, hamstrings, lower back, abdomen, upper back, and forearms.

Unlike the traditional deadlift, this exercise begins in the standing position and the shins remain completely vertical.

First, setup the barbell either on some j-hooks or on some stable platform boxes.

The height of the barbell should be set at just below hip height so that you don't have to work to unrack it.

Center your body on the barbell with the centerline of your feet directly below the barbell and bend at the hips to grasp the bar.

Remember to keep your back flat as you bend at the hips.

Palms should be facing you (supinated grip) and hands placed just outside hip-width.

Once grip is established, take in a deep belly breath and extend the hips while keeping a tall chest.

The bar should glide up your thigh until you are standing.

Take two steps back away from the rack.

Next, with feet hip-width apart and toes pointing straight ahead, take in a deep belly breath and bend at the hips to lower the bar.

As you lower the bar, engage your upper back to keep the bar pulled in close to your legs.

While keeping a neutral posture, lower the bar by only bending at the hips and keeping the shins vertical.

Once the bar is just below the knees, pause briefly then begin standing back up by extending the hips and knees.

The bar should move in a vertical path throughout the repetition.

Once you are in the standing position, exhale then take in another deep belly breath before beginning the next rep.

Avoid bouncing at the top or bottom of the rep.

Perform 3-6 sets of 3-12 repetitions.

The Barbell Romanian Deadlift is a great exercise for intermediate and advanced strength training programs.

This exercise can strengthen your hamstrings and lower back if you struggle with the second half of the pull in the conventional deadlift.


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