Own Every Range
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VIDEO DEMO

Romanian Deadlift

YouTube · Mitchel MayRomanian Deadlift (RDL)Watch the demonstration

BASE MOVEMENT · HOW TO DO IT

Romanian Deadlift

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand with the bar at thigh level, feet under the hips, knees soft, and ribs stacked over the pelvis.

  2. 02
    Move

    Push your hips backward while the bar stays close to the legs. Keep the spine steady.

  3. 03
    Finish

    Stop when the hamstrings are loaded and your position is still strong, then drive the hips forward to stand.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

HAMSTRINGS / 07

Long rangeLong range

Romanian Deadlift

Sets: 3–5 · Reps: 5–10

Load the hamstrings through hip flexion while preserving a strong trunk.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The hips travel backward as the hamstrings lengthen across the hip. The exercise rewards controlled range instead of chasing the floor.