Barbell Wide-Grip Romanian Deadlift
- 1 - Stand with your feet hip-width apart and grip the barbell with a wide overhand grip, hands positioned significantly wider than shoulder-width.
- 2 - Hold the bar at hip level with your arms fully extended, chest up, shoulders back, and a neutral spine throughout the movement.
- 3 - Begin the descent by pushing your hips back while maintaining a slight bend in your knees, allowing the bar to travel close to your thighs and shins.
- 4 - Lower the bar until you feel a strong stretch in your hamstrings, typically just below the knees, keeping your back flat and avoiding rounding of the lumbar spine.
- 5 - Drive your hips forward explosively to return to the starting position, squeezing your glutes at the top of the movement.
- 6 - Maintain tension in your core and upper back throughout the entire range of motion to protect the lower back.
- 7 - Repeat for the desired number of repetitions, ensuring controlled movement on both the eccentric and concentric phases.
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