Barbell Romanian Deadlift
The Barbell Romanian Deadlift strengthens hamstrings, glutes, and lower back.
- 45 secDuration
- 1 × 10Reps
- Olympic Barbell, Olympic Barbell With Weight PlatesEquipment
Muscles Targeted
- Hamstring
- Glutes
- Lower back
How to Perform
- Stand with barbell over midfoot.
- Hinge hips, keeping a slight knee bend.
- Lower bar slowly towards the floor.
- Keep bar close, back straight.
- Squeeze glutes, return to start.
- Repeat with controlled movement.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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