Add the hinge pattern: Deadlift, RDL, Glute Bridge, Hip Thrust, Back Extension
The biggest hole in the coverage matrix - the hinge had zero entries in any modality. Deadlift and Romanian Deadlift are the library's first standing (camera.zoom) and first barbell motions. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Romanian Deadlift</title>
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Romanian Deadlift</title>
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# Romanian Deadlift
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The stretch-focused hip hinge — push the hips back with soft knees until
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the hamstrings stop you, then stand back up. Barbell or dumbbells.
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- **Category:** Main circuit
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- **Type:** Free-weight hinge (barbell or dumbbells)
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- **Targets:** Hamstrings, glutes, spinal erectors
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- **Prescription:** 3 × 8–10
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## Setup
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Stand tall holding the bar (or dumbbells) at the hips, feet hip-width,
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knees unlocked. Set your shoulders back and brace.
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## Execution
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1. Push the hips straight back and let the weight slide down the thighs,
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back flat, knees only slightly bent.
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2. Stop when the hamstrings are fully stretched — usually just below the
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knees — without the back rounding.
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3. Drive the hips forward to stand tall again.
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## Cues
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- The hips travel backward, not down — this is not a squat.
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- Weight stays close to the legs the whole rep.
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- Feel the hamstrings load on the way down; that stretch is the exercise.
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## Common Mistakes
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- Bending the knees more as the weight lowers, turning it into a deadlift.
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- Rounding the back to reach the floor — depth comes from the hips.
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- Rushing the lowering phase.
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## Progression
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Add weight once the full stretch is reached with a flat back every rep;
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single-leg RDLs for balance and asymmetry work.
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{
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"name": "Romanian Deadlift",
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"primary": 1,
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"camera": {"zoom": 0.7},
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"working": ["leg_r", "leg_l", "spine"],
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"props": [
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{"type": "bar", "at": ["hand_r", "hand_l"], "halfLen": 26, "plateR": 13}
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],
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"frames": [
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{
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"hold": 0.4, "tween": 0.9,
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"root": {"pos": [90, 92], "pitch": 68},
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"spine": [0, -6],
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"neck": 5, "head": -62,
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"shoulder_r": 66, "elbow_r": 4,
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"shoulder_l": 66, "elbow_l": 4,
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"hip_r": 112, "knee_r": 12, "ankle_r": 12,
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"hip_l": 112, "knee_l": 12, "ankle_l": 12,
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"pins": {"foot_r": [158, 147], "foot_l": [162, 149],
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"hand_r": [167, 120], "hand_l": [171, 122]}
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},
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{
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"hold": 0.4, "tween": 1.4,
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"root": {"pos": [158, 64], "pitch": 10},
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"spine": [0, 0],
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"neck": 2, "head": -8,
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"shoulder_r": 10, "elbow_r": 3,
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"shoulder_l": 10, "elbow_l": 3,
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"hip_r": 8, "knee_r": 8, "ankle_r": 0,
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"hip_l": 8, "knee_l": 8, "ankle_l": 0,
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"pins": {"foot_r": [158, 147], "foot_l": [162, 149],
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"hand_r": [169, 38], "hand_l": [173, 40]}
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}
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]
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}
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<svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 320 180" fill="none">
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<title>Romanian Deadlift</title>
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<path d="M 102.6 157.8 L 193.2 157.8 L 193.2 150.5 L 102.6 150.5 Z" fill="none" stroke="#b9bec9" stroke-width="2.1" stroke-linejoin="round"/>
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<path id="leg_l" d="M 115.1 110.5 L 139.6 131.2 L 161.4 148.5 L 155.4 153.2" stroke="#86cfc5" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_l" d="M 169.0 85.3 L 168.8 106.0 L 167.8 126.7" stroke="#a9afba" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="leg_r" d="M 111.0 110.9 L 135.7 131.1 L 157.8 148.1 L 151.9 153.0" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="girdle" d="M 169.0 85.3 L 164.9 85.3 L 164.9 86.6" stroke="#0d9488" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="pelvisBar" d="M 115.1 110.5 L 111.0 110.0 L 111.0 110.9" stroke="#0d9488" stroke-width="3.5" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="spine" d="M 111.0 110.0 Q 139.9 100.1 164.9 85.3" stroke="#0d9488" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path id="arm_r" d="M 164.9 86.6 L 165.3 107.3 L 164.9 128.0" stroke="#3a3f4b" stroke-width="4.2" stroke-linecap="round" stroke-linejoin="round"/>
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<path d="M 148.2 127.3 L 184.6 127.3" stroke="#6b7180" stroke-width="2.8" stroke-linecap="round" stroke-linejoin="round"/>
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<circle cx="148.2" cy="127.3" r="9.1" fill="#6b7180"/>
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<circle cx="184.6" cy="127.3" r="9.1" fill="#6b7180"/>
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<circle id="head" cx="177.8" cy="79.9" r="7.0" fill="white" stroke="#3a3f4b" stroke-width="4.2"/>
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<line id="nose" x1="184.7" y1="80.5" x2="189.6" y2="80.9" stroke="#3a3f4b" stroke-width="2.8" stroke-linecap="round"/>
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<g font-family="-apple-system, Helvetica, sans-serif" font-size="11" fill="#6b7180">
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<line x1="224" y1="16" x2="238" y2="16" stroke="#3a3f4b" stroke-width="4" stroke-linecap="round"/>
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<text x="243" y="20">near</text>
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<line x1="273" y1="16" x2="287" y2="16" stroke="#a9afba" stroke-width="4" stroke-linecap="round"/>
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<text x="292" y="20">far</text>
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</g>
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</svg>
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|
After Width: | Height: | Size: 2.1 KiB |
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