Romanian Deadlift

Well-toned back
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Coach's Tips

Romanian deadlift differs from conventional deadlift in that it proceeds without the plates touching the ground. It's the best workout for well-toned back muscles!

How to Romanian Deadlift

Starting Position

1. Start by standing with your feet hip-width apart, knees slightly bent.

2. Hold a barbell in front of your thighs with an overhand grip, and keep your core tight.

Proper Form

1. Keeping your back flat and core tight, hinge at the hips to lower the barbell down your legs.

2. Bend your knees slightly as you lower the barbell.

3. Continue lowering down until you feel a stretch in your hamstrings.

4. Reverse the motion by pushing through your heels and driving your hips forward to return to the starting position.

Breathing Technique

1. Take a deep breath in as you lower down.

2. Exhale as you drive your hips forward to return to the starting position.


1. Keep your core tight and your back flat throughout the entire movement.

2. Avoid rounding your back as you lower down.

3. Don't lower the barbell too far down your legs or you may risk injury.

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