Romanian Deadlift

What it is

This compound movement strengthens your posterior chain, primarily targeting the hamstrings. It also engages your glutes, lower back, and calves as you perform a controlled hip hinge with a barbell.

Technique tips

• Maintain a slight bend in your knees throughout the movement.
• Keep your back straight and shins vertical in the starting position.
• Control the barbell's movement both during the lift and the descent.
• Take a deep breath, hold it while lowering, then exhale at the top.
• Use wrist wraps for heavier lifts to ensure a secure grip.
• Consider a raised platform to achieve a greater range of motion.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.