Files

T

rzen b71ee0a355 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

2026-07-07 11:53:43 -04:00

1.2 KiB

Raw Blame History

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

Setup

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

Execution

Push the hips straight back and let the weight slide down the thighs, back flat, knees only slightly bent.
Stop when the hamstrings are fully stretched — usually just below the knees — without the back rounding.
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.

1.2 KiB Raw Blame History Unescape Escape