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Coached by Malik

Romanian Deadlift

LowerDumbbellsProgressHamstringsGlutesBack

Tempo 3 · 1 · 1 · 0

Set up

  1. 01Stand tall, dumbbells in front of the thighs, soft knees.
  2. 02Brace. Shoulder blades set, not shrugged.
  3. 03Think 'hips back' — this is a hinge, not a squat.

Cues

  • Push the hips behind you. Bells stay close to the legs.
  • Shin angle stays quiet. Spine stays long.
  • Stop when the hamstrings load and the back can stay flat, then stand tall.

Breath

Inhale into the hinge. Exhale as you stand.

Common faults

Rounding the back

Shorten the range. Keep the chest proud and the brace on.

Squatting the movement

Unlock the knees once, then only the hips move.

Bells drifting forward

Drag them down the thighs. Lats on.

Filmed regression

Hip Hinge

Shorter lever or a target. Watch the film.

Progression

Barbell RDL, then single-leg RDL.

Scale the pattern

Same movement family. The regression shortens the lever or gives you a target. The progression asks for more.

Pair with