# Romanian Deadlift <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/_oyxCn2iSjU" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Basics - Hip Extension (Glutes and Hamstrings) - Isometric Lumbar Extension (Spinal Erectors) ## Technique - Shoulder-width grip, double overhand grip - Lift chest and stomach up, keep spine extended - Pack lats by pushing the bar behind - Begin negative by pushing hips straight back, shins kept vertical - Slight bending of the knees is okay, but don't let them go forward - The bar should stay centred over the middle of the foot - You can squeeze the glutes hard at the top for further glute activation ## Common Errors - Overextending the ROM - Knees travelling forward - Drop hips down rather than back