Romanian Deadlift
Comprehensive biomechanics and technique cues to execute Romanian Deadlift with joint safety, maximal activation of the Glutes / Hamstrings, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Hold the dumbbells with a firm, neutral grip, preparing your movement path before starting.
Joint Lock and Posture
Keep a neutral spine, open chest, and knees aligned with your toes throughout the base.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Glutes / Hamstrings, moving the load smoothly without jerky momentum. eBolts technical cue: Push-up with the torso inclined; targets the glutes, keep the body from swaying.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Push-up with the torso inclined; targets the glutes, keep the body from swaying.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bulgarian split squat or assisted pistol.
Equivalent machine or convergent leverage machine at the gym.