Bilateral Strength General
Romanian deadlift (Skill)
To learn the skill of hip hingeing effectively
To strengthen the hip extensors (gluteals and hamstrings)
To improve posture and lower back strength
Romanian deadlift start position.
Romanian deadlift bottom position.
Grip a barbell slightly wider than shoulder width with an overhand grip
Lift the bar from the ground or a rack with a neutral back
Soften the knees slightly
Prior to initiating movement, breathe in, tighten the trunk and lift the chest
Flex at the hip by pushing the hips backwards with the back remaining neutral
Lower the bar until it touches the kneecap
Return to standing by pushing the hips forwards
The bar should remain in contact with the thighs throughout the movement
3 x 12 repetitions (2–3min recovery) with 15–20kg barbell