Looking for an exercise to get your hamstrings and glutes pumped? Look no further than the Romanian Deadlift, a fantastic lower body movement that is not as intimidating as it sounds.
Despite the Romanian deadlift being a very popular exercise in workout programmes, the hip hinge component makes it quite technical, which is why many people perform it incorrectly. Let’s discuss how to perform the exercise safely with correct form.
The Set Up
- Set up the bar in the rack at the height of your deadlift lockout position
- Hold the bar with an overhand grip, hands just outside the thighs
- Un-rack the bar and take a few steps back
- Feet should be around shoulder width with feet slightly angled out at around 10 degrees
Performing the Romanian Deadlift
- Pull your shoulders down and engage the lats to maintain a neutral spine
- Maintain soft knees, imagine a wall in front of your knees to prevent forward movement
- Hinge at the hips by pushing them back towards the wall
- Keep the bar close to your legs with a vertical bar path, staying over the middle of your foot
- For most people, hamstrings engage around the knee/mid-shin level, drive back up from here
Common Mistakes & Solutions
1) Overly Rounding or Arching Your Lower Spine
“This is likely due to a lack of tension and stiffness in the core and lats.” Take a deep breath, brace, engage lats, and keep shoulders down before each rep. Try the dowel stick drill if maintaining neutral spine is difficult.
2) Knees Travelling Forward
The bar may be too heavy, causing it to travel over your knees and shifting tension from hamstrings/glutes to quads. Maintain a vertical bar path.
3) Bar Travelling Away from the Body
“A lack of control is going to put more stress on the lower back.” Keep the bar close to your legs and over the midfoot.
4) Going Outside Active Range of Motion
Bringing the bar down until plates touch the floor requires high mobility and often compromises spinal position, reducing tension on the target muscles.
Author: Tahnee Perfect
Ready to start?
If you’ve read this and you’re thinking “I want this for my training” — get in touch and we’ll arrange a quick call to talk about what you’re looking for and how IGNYT can help.
