Barbell Romanian Deadlift

Stand with the bar in front of your thighs and soften your knees slightly. Brace your back and abs so the bar stays close to your body.

Send your hips back and lower the bar along your thighs and shins. Keep your knee angle mostly unchanged and lower slowly until your hamstrings are fully stretched.

Drive your hips forward to stand tall again. Do not lean back; finish by letting your glutes bring your torso upright.

Feel your hamstrings lengthen and then your glutes squeeze hard. If only your lower back gets tired, check whether the bar has drifted too far from your body.

Lowering the bar away from you or forcing it to the floor makes your lower back brace first. Lower only as far as your mobility allows, and keep the bar close before chasing more depth.

Inhale and brace your torso before lowering, then exhale as you stand. Reset your breathing at the top before starting the next rep.

Find the point where your hamstrings stretch the most instead of chasing the floor. Lower the bar slowly to make the tension stronger and your position easier to check.