HamstringsBarbellintermediate
Romanian deadlift
Secondary: Glutes, Back
Strength
4–6
reps · long rest
Hypertrophy
6–10
reps · 60–90s rest
Endurance
10–12
reps · short rest
Form cues
- Soft knees, hinge at the hips, bar close to the legs.
- Feel a stretch in the hamstrings; stop before the back rounds.
- Drive the hips forward to stand, glutes finishing the lockout.
Common mistakes
- Squatting the movement
- Bar drifting away
- Overextending at the top