Romanian Deadlift (RDL)

The hip hinge — the single most valuable movement pattern most people never learn.

Preparación

1. Stand tall holding the bar at hip height, hands just outside thighs.
2. Sdet knees — they bend slightly and then stay there.

Cómo Hacerlo

1. Push your hips straight BACK, letting the bar slide down your thighs.
2. Lower until you feel a strong hamstring stretch (usually mid-shin).
3. Keep the bar touching your legs the entire path.
4. Drive hips forward to stand — squeeze glutes at the top.

Respiración

Inhale at the top, brace, exhale as hips come through.

Errores Comunes

• Squatting it — knees bend more; this is a hinge, hips go back.
• Rounding the low back — chest proud, lats tight.
• Bar drifting away from legs — shave your thighs with it.

Cómo Programarlo

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