Weight-Plate Staggered-Stance Romanian Deadlift

Weighted Plate Staggered Stance Romanian Deadlift

Positioning

1. Stand in a Staggered Stance:
- Start by standing tall with your feet hip-width apart.
- Step one foot back so that your feet are staggered. The back foot should be about one foot length behind the front foot, with the toes pointing forward.

2. Hold the Plate:
- Bend at the hips and knees slightly to lower your torso.
- Grasp the weight plate with both hands in front of you, allowing your arms to hang straight down.

3. Maintain Proper Posture:
- Keep your back straight and your core engaged.
- Look ahead to keep your neck in a neutral position.

Movement

4. Lowering Phase:
- Begin to hinge forward at the hips, pushing your hips back while maintaining a slight bend in your front knee.
- Lower the weight plate towards the ground, keeping it close to your body.
- Go down until you feel a stretch in your hamstrings, being careful not to round your back.

5. Rising Phase:
- Press through your front heel and squeeze your glutes to rise back to the starting position.
- Keep your core engaged and maintain a neutral spine as you raise back up.

6. Repetitions:
- Perform 8-12 repetitions on one side, then switch your foot position to work the other leg.

Tips

- Keep the movement slow and controlled to ensure proper form and prevent injury.
- Focus on using your hips, not your back, to drive the movement.
- Start with a lighter weight to master the form before progressing to heavier plates.