Bodyweight Behind-Head Romanian Hand Deadlift

1. Starting Position:

   • Stand with your feet shoulder-width apart and your toes pointing slightly outward.

   • Place your hands behind your head, interlocking your fingers. Keep your elbows pulled back to engage your upper back.

2. Engaging Core:

   • Engage your core muscles by pulling your belly button in towards your spine. Maintain a neutral spine throughout the exercise.

3. Bending Forward:

   • Begin the movement by hinging at your hips. Push your hips backward while maintaining a slight bend in your knees.

   • Keep your back straight and your chest up as you lower your torso toward the ground. Your elbows should remain pointed out to the sides.

4. Lowering the Torso:

   • Continue to lower your torso until it's nearly parallel to the floor or as far as your flexibility allows while keeping your back straight.

   • Make sure your weight is distributed evenly across your feet.

5. Returning to Start:

   • Press through your heels and engage your glutes to return to the starting position by driving your hips forward.

   • Stand up straight, bringing your torso back to the upright position while keeping your hands behind your head.

6. Repetitions:

   • Repeat the movement for the desired number of repetitions, ensuring you maintain proper form throughout.

Tips:

• Focus on using your hip hinge rather than bending from your back to protect your lower back.

• Keep your movements slow and controlled to maximize effectiveness and prevent injury.

• If you feel discomfort in your back, reduce the range of motion.