One move
Barbell Romanian Deadlift
How to read ahead. Do to go one move at a time.
Soft knees, hinge at the hips, slide the bar down the thighs until you feel the hamstrings, then squeeze the glutes to stand. The bar stays close. This is a hinge, not a squat.
Option. Use Romanian Dumbbell Deadlift or bodyweight Good Mornings (hands behind the head). Stop at mid-shin if the back wants to round. Lighter bar first.
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1
Stand tall holding the bar against the thighs, hands just outside the legs, soft knees, shoulder blades set.
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2
Brace, then hinge at the hips — push the hips back as if closing a door with your glutes. The bar stays in contact with the legs.
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3
Lower only while the back stays flat and you feel the hamstrings load. Mid-shin is plenty.
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4
Do not squat the bar down. Shins stay fairly vertical. Neck stays long, eyes a few metres ahead.
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5
Squeeze the glutes to stand tall. The bar traces the same path up. Exhale as you rise.
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6
Reset at the top. If the lower back rounds or the bar drifts forward, shorten the range or switch to the dumbbell version.