# Romanian Deadlift

The stretch-focused hip hinge — push the hips back with soft knees until
the hamstrings stop you, then stand back up. Barbell or dumbbells.

- **Category:** Main circuit
- **Type:** Free-weight hinge (barbell or dumbbells)
- **Targets:** Hamstrings, glutes, spinal erectors
- **Prescription:** 3 × 8–10
- **Defaults:** 3 × 8 weighted

## Setup

Stand tall holding the bar (or dumbbells) at the hips, feet hip-width,
knees unlocked. Set your shoulders back and brace.

## Execution

1. Push the hips straight back and let the weight slide down the thighs,
   back flat, knees only slightly bent.
2. Stop when the hamstrings are fully stretched — usually just below the
   knees — without the back rounding.
3. Drive the hips forward to stand tall again.

## Cues

- The hips travel backward, not down — this is not a squat.
- Weight stays close to the legs the whole rep.
- Feel the hamstrings load on the way down; that stretch is the exercise.

## Common Mistakes

- Bending the knees more as the weight lowers, turning it into a deadlift.
- Rounding the back to reach the floor — depth comes from the hips.
- Rushing the lowering phase.

## Progression

Add weight once the full stretch is reached with a flat back every rep;
single-leg RDLs for balance and asymmetry work.
