Hamstrings · Intermediate

Barbell Romanian Deadlift

Hamstrings · also Glutes, Lower Back

Equipment: Barbell

How to do it

• Stand tall with the bar at your thighs, hands just outside legs
• Unlock your knees slightly and set your shoulders back
• Push your hips back, sliding the bar down your thighs
• Stop at a strong hamstring stretch, about mid-shin, back flat
• Drive your hips forward to stand, keeping the bar close

Common mistake

✕ BAR DRIFTING OFF THE LEGS → ✓ SLIDE BAR DOWN YOUR THIGHS

Starting point: 3 sets × 8–10 reps, 120s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org.