Safety Notes

• Avoid if acute lower back pain or injury.
• Use straps if grip limits form.
• Warm up with bodyweight hinges.
• Do not force depth beyond neutral spine.

Spotting

Spotting not typically needed; use rack safeties for heavy sets or focus on self-limiting form.

Common Mistakes

• Rounding lower back during descent.
• Letting bar drift forward from legs.
• Excessive knee bend turning it into squat.
• Overextending at top with back arch.

• Acute lower back injury
• Shoulder instability
• Poor grip strength without straps

• Adequate hip hinge flexibility
• Shoulder external rotation for wide grip

Build Up First

• Master standard Romanian deadlift
• Hip hinge proficiency