Lower back rounds during the pause
Hamstrings fail to maintain the load in the stretched position.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Hinge · Lower Body
Romanian Deadlift with Pause
Coaching cues
- Perform a standard RDL; pause for 3 seconds at the bottom
- Hold the hinge position — maintain a neutral spine throughout the pause
- Feel the hamstrings under a sustained eccentric load
- Return by driving the hips forward; squeeze glutes at lockout
Common faults 2
Brace released during the pause
Core decompresses; spinal load increases dramatically at the hinge.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗