Barbell Romanian Glute Dominant Deadlift

Setup

• Stand with feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.

• Keep your knees slightly bent but fixed in place throughout the movement.

Movement

• Initiate the movement by hinging at your hips, pushing your glutes backward while keeping your back straight and chest up.

• Lower the barbell down the front of your legs, keeping it as close to your shins as possible. Only go as low as your hamstring flexibility allows while maintaining a neutral spine.

• You should feel a deep stretch in your hamstrings.

• Once you reach the bottom of the movement, drive your hips forward to return to the starting upright position, squeezing your glutes at the top.

Important Cues

• Do not round your back; maintain a rigid, flat spine throughout the entire range of motion.

• Focus on the hip hinge motion rather than squatting down.

• Keep the barbell close to your body to minimize stress on the lower back.