Romanian deadlift
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- Grab the barbell with your hands positioned on the outside of your legs and pull the bar as close to your shins as possible, we like to touch ours (beware of some little bruises). This ensures that the weight is close to the centre of gravity, which makes the weight easier to lift, as well as significantly reducing the risk of injury to the lower back.
- Stand with your feet shoulder width apart, ensuing your feet are firmly on the floor and the weight is distributed evenly across the whole foot throughout the entire movement.
- Pick up the bar, while keeping the bar as close to your body as possible, we like to basically drag the bar up and down the front of our legs throughout the entire movement.
- Hold your body tight and imagine putting your shoulder blades back and down into your back pockets. Holding this tight position push the world away until you are standing in an upright position. Focus on keeping your chest up and maintain a neutral spine and perfect posture throughout the whole movement.
- Still maintaining tightness, lower the weight back down by bending forward at the hips, move the bar back down the front of your legs as deep as you can whilst maintaining a flat back. The hips must be below the shoulders at all times. This ensures that you are using the muscles of the lower body and not just the muscles of the lower back.
- Pull the bar back up and repeat the movement again.
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