‹ All exercises Master Trainer 101

Hinge · Lower Body

Romanian Deadlift

Coaching cues

Soft knees — not a squat, not locked out
Push hips back; bar slides down thighs
Neutral spine, lats engaged keeping bar close
Drive hips forward to stand — squeeze glutes at top

▷ Watch proper form

Common faults 3

Rounded lower back

Lumbar spine flexes once the bar passes the knees.

Overactive muscles

HamstringsLatissimus dorsiErector spinae

Corrective work

Foam RollHamstrings↗Foam RollLats↗StretchSupine hamstring stretch with strap↗StretchChild's pose lat stretch↗

Bar drifts away from body

Bar travels forward of the thighs instead of staying close.

Overactive muscles

Pec major / minorUpper trapezius

Corrective work

Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗

Hyperextension at lockout

Lifter leans back past neutral at the top of the rep.

Overactive muscles

Erector spinaeHip flexors

Corrective work

Foam RollErector spinae (ball or roller)↗StretchHalf-kneeling hip flexor stretch↗

More Hinge movements

Conventional Deadlift

Glute Bridge / Hip Thrust

Kettlebell Swing

Nordic Hamstring Curl