Tsunami Barbell
    Romanian Deadlift
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    Hamstrings
    Compound Movement

    ROMANIAN DEADLIFT

    Hip-hinge for hamstrings and glutes with strong transfer to deadlift strength and sprinting.

    KEY TARGETS
    • Primary MuscleHamstrings
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Start standing with bar in hands, feet hip-width. Slight knee bend, lats tight, ribs down.

    Execution

    Push hips back, keep bar on legs, stop at strong hamstring stretch, then drive hips forward to stand.

    Exercise technique image

    Key Cues

    • Hips back, not down

    • Bar stays close

    • Neutral spine

    • Stretch then drive

    • Lock out with glutes

    Common Mistakes

    • Bending knees too much

    • Letting bar drift forward

    • Rounding low back

    • Going too low

    • Overextending at top

    Programming

    3-4 sets of 6-10 reps. Use a slow eccentric for hypertrophy.

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