How to do the Romanian Deadlift, step by step
- Stand tall holding the bar, feet hip-width.
- Bend your knees slightly and hold that bend.
- Push your hips back and slide the bar down your thighs.
- Go as far as your back stays neutral, usually just below the knee.
- Drive your hips through and come back to standing.
Common mistakes and how to fix them
- Back roundsonly go as low as your back stays flat
- Too much knee bendkeep your knees almost fixed, move from the hips
- Bar drifts away from your bodyslide the bar down along your legs
How to scale the Romanian Deadlift
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Dumbbell Romanian Deadlift
- Kettlebell Romanian Deadlift
- Light bar with less depth
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.