Romanian Deadlift
Prime movers: Hamstrings, Glutes, Quadricepts, Traps, Rhomboids
Secondary muscles: Calves, Back extensors, Abdominals
Equipment: Barbell
Exercise Type: Multi-Joint
Grip: Over hand or alternating

Set up Instructions: (using 45lb plates if using lighter weights place weights on a stand so the bar is at the same height)
1. Place barbell with weights in front of you
2. Stand close enough to the barbell so shins touch, feet are shoulder width apart and pointed straight a head

Steps 1 and 2

3. Keeping the hips back squat down until;
– Upper legs are parallel to the ground
– Shins are vertical
4. Grab the barbell so hands are shoulder width apart (if needed widen grip slightly)
5. Keep back straight
6. Engage and co-contract core muscles

Steps 3 to 6 of set-up

Exercise Execution
1. Keeping back ridged extend legs

2. Half way through extension straighten back, keeping shoulders back and chest proud

Execution of steps 1 and 2

3. Extend at knees and hips and keep chest proud

Execution of Step 3

4. Keeping barbell close to legs while returning to the starting position
5. Repeat until desired number of reps are completed

Breathing: Be sure not to hold breath. Breath in on the way up and out on the way down

Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps,Calves
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!

Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps,Calves,Glutes
Equipment: Barbell
Mechanics Type: Compound
Tips: Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Can also be done with dumbbells in each hand instead of using a barbell.