Legs Focus

Romanian Deadlift

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Coach Notes

Coach Take

Elite hinge for hamstrings, glutes, and posterior chain control.

Make It Easier

Dumbbell Romanian Deadlift

Level It Up

Paused Romanian Deadlift

Build Size

4 x 8-12, rest 90-150s

4 X 5 8 Rest 2

00-3:00

Attribute Breakdown

Muscle

Legs

LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY

Equipment

Dumbbells

DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE

Movement

Pull

PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY

Pattern

Hinge

HIP HINGE PATTERN LED BY GLUTES, HAMSTRINGS, AND BACK

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Barbell Bench Front SquatBarbell Clean-grip Front SquatBarbell DeadliftBarbell Glute Bridge Two Legs On Bench (male)Barbell Good MorningBarbell Jump SquatBarbell Narrow Stance SquatBarbell One Arm Side Deadlift

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