Technique · Posterior chain
Romanian Deadlift
The Romanian deadlift is a hip hinge. Push the hips back, keep the bar brushing the legs and stop the descent where you can still keep hamstring tension and a stable position.
Set up for a hinge, not a squat
Stand with the bar in front of the thighs, brace the trunk and soften the knees slightly. Once you have found that knee bend, keep it fairly constant through the descent.
The movement starts at the hips. Think “back,” not “down.”
Imagine touching a wall behind you
A simple cue is to imagine a wall behind your hips and reach for it with your glutes. The torso inclines because the pelvis travels backward.
As you descend, also think about keeping the hips slightly high. This helps prevent the common drift into more and more knee flexion.
Keep the bar on the legs
The bar should stay extremely close, almost sliding along the thighs and shins. Do not let it drift forward just because you are trying to reach lower.
A close bar path keeps the movement easier to control and makes each rep more repeatable.
Depth is individual
There is no required bar height. Stop where you can still push the hips back, keep the spine stable, keep the bar close and feel clear tension in the hamstrings.
If getting lower requires squatting down or losing position, you have already passed the useful range for that rep.
Raout
Track the same hinge, then move the numbers.
Raout keeps your last load, reps and setup notes in view so progression stays tied to the same range and technique.
Own the stretched position
Do not bounce out of the bottom. Reach the deepest controlled hinge, keep tension for a moment, then reverse the motion by driving the hips forward.
Finish simply by standing tall. Do not turn the lockout into lumbar hyperextension.
Progression and tracking
Keep stance, knee bend, bar path, range and eccentric control consistent before judging a heavier set as progress.
Raout keeps load, reps and setup notes beside the current session so you can compare the same hinge, not just the same exercise name.
Raout
All exercise guides
Raout
Track the same hinge, then move the numbers.
Raout keeps your last load, reps and setup notes in view so progression stays tied to the same range and technique.