Exercise name: Romanian Dead Lift

Exercise description:

• Step 1: The Setup

  • Stand with your feet hip-width apart.

  • Hold a barbell or two dumbbells in front of your thighs with an overhand grip.

  • Keep a soft, slight bend in your knees that stays locked in place the entire time.

  • Engage your core tightly and roll your shoulders back and down. 

  Step 2: The Descent (Hinging Back)

  • Push your hips straight back toward the wall behind you.

  • Keep your back completely flat and neutral, avoiding any rounding of your spine.

  • Slide the weight directly down your legs so it stays close to your shins or thighs.

  • Stop lowering when the weight reaches mid-shin height or when you feel a strong stretch in the back of your thighs (hamstrings).

  Step 3: The Ascent (Returning Up)

  • Drive your hips forward.

  • Squeeze your glutes (butt muscles) and hamstrings to push yourself back up to standing.

  • Stand tall, but stop just short of leaning back to keep tension on your muscles

Technique that must be performed to count: Lift the weight do not allow the torso to tilt or bend laterally toward the weight. Hips and shoulders must rise and fall at the same time.

# of repetitions before shooting: 5

Casual division modifier: Lighter weight or less reps

Exercise equipment needed: Barbell, weight bag