hinge
Romanian Deadlift
The Romanian deadlift uses a controlled hip hinge to load the posterior chain. The weight stays close to the body while the hips travel backward and the spine remains comfortably braced.
- Primary
- hamstrings, glutes
- Secondary
- back, core
- Equipment
- barbell
- Mechanic
- compound
Setup
- — Stand tall with the bar held close to the thighs.
- — Soften the knees and brace the trunk.
Execution
- — Push the hips backward while keeping the bar close.
- — Stop when hamstring tension or mobility limits the hinge.
- — Drive the hips forward to stand without leaning back.
Breathing & coaching
- — Brace before each descent.
- — Exhale near the top.
- — Imagine closing a car door with your hips.
- — Keep the bar over the middle of the foot.
Safety & common mistakes
- — Use a load you can keep close to the body.
- — Stop if the lower back becomes painful.
- — Turning the movement into a squat.
- — Lowering beyond a controllable range.
Progressions
- — Deficit Romanian deadlift
Regressions
- — Dumbbell Romanian deadlift
- — Dowel hip-hinge drill