To perform proper Barbell Romanian Deadlifts, you must:
- Use a pronated (palms-down) grip to firmly grasp a barbell with the hands approximately shoulder-width apart.
- Maintain a slight bend in the knees with the feet hip-width apart and allow the bar to rest along the front of the thighs.
- For best results, use a squat rack to rest the barbell at thigh-to-waist height when starting, as opposed to trying to lift the weight up from the floor. Starting with the weight at the appropriate height can help you begin in a good starting position.
- Lift the chest and pull the shoulder blades down toward the back pockets to maintain the extension of the spine before pushing the tailbone in the posterior direction to hinge at the hips.
- Keep your chin tucked into the neck as if holding an egg. This will help the cervical spine maintain a safe position during the movement.
- Allow the weight to lower toward the floor while maintaining length through the spine. Do NOT round your back or extend the knees while lowering the weight.
- Lower until tension is felt in the back of the thighs—probably when the bar gets to about knee height or, if you have more flexibility in the hamstrings, to about mid-shin. Look toward the floor, as looking at a mirror can create stress in the cervical spine.
- To return to standing, push both heels into the floor, press the hips forward and pull back on the knees while keeping along the spine.
- Allow the barbell to return to the front of the thighs.
- Pull back on the knees to engage the distal attachments of the hamstring and adductor muscles, which help extend the knee when the foot is in a closed-chain position.
- Keep the spine long and maintain a slight bend in the knees throughout the movement.
Video Instructions On How To Do Barbell Romanian Deadlifts
Looking for FREE Military Workouts by Combat Fit Now? Click here.