rzen
7c241ec44c
render.py --export bundles the 25 new motion rigs and info pages; figure-fixtures.json regenerated for all 47 (the Swift solver reproduces every new motion, including negative-y pins and the new prop uses). The fixture count assertion moves to 47, and the no-bundled-motion test now uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press exists. 48 tests green; watch target builds. Coverage handoff complete - TODO-coverage.md retired. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
40 lines
1.2 KiB
Markdown
40 lines
1.2 KiB
Markdown
# 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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