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Once you’ve mastered the hip hinge movement pattern, it’s time to add Romanian deadlifts to your workout routine—here’s how:
- Stand with your feet hip-distance apart with a slight bend in your knees, a barbell placed in front of you.
- Hinge forward at the hips, keeping your spine long and straight as your torso reaches toward the floor. Grip the barbell with both hands at shoulder distance apart, plugging your shoulders back and down to secure your spine and brace your core. Look down and slightly forward to align your neck with the rest of your back and avoid hyperextension.
- Tighten your glutes, hamstrings, and core, and drive your feet into the ground to stand up straight, lifting the weight to about your upper thighs. Squeeze your glutes and lock out your hips at the top.
- Repeat the movement by lowering the weight somewhere between your knees and toes (depending on your flexibility), torso parallel to the ground while maintaining a flat back, slight bend in the knees, and core engaged.
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