The Romanian Deadlift primarily targets your posterior chain and is an effective exercise for strengthening hamstrings, engaging glutes and improving lower back strength and stability.
STEP 1 – Begin by standing with your feet hip-width apart and holding a barbell or dumbbells in front of your thighs at arm’s length, palms facing your body.
STEP 2 – Engage your core and keep your back straight as you slightly bend your knees.
STEP 3 – Hinge at your hips and slowly lower the weights towards the floor while keeping them close to your legs. Your back should remain straight throughout the movement.
STEP 4 – Lower the weights until you feel a stretch in your hamstrings, but be mindful not to let the weights pull you forward and obstruct your form.
STEP 5 – Engage your hamstrings and glutes to reverse the movement, returning to the starting position by standing up straight.
STEP 6 – Aim for 3-4 sets of 8-12 repetitions. Always remember to start off with what feels comfortable to you, and then gradually increase as your strength increases.
TIP – Perform the Romanian Deadlift with controlled movements, focusing on the engagement of your posterior chain. Start with light weights to ensure correct form and gradually increase.