Romanian Deadlift Hamstring Sweeps

How to do it

1. Stand tall with your feet under your hips and your arms by your sides.
2. Step one foot forward and set the heel down with the toes lifted.
3. Keep both legs close to straight and brace your trunk lightly.
4. Hinge at the hips and sweep both arms down toward the front foot.
5. Sweep the arms back up as you drive the hips forward to stand.
6. Step through onto the other foot and repeat, alternating sides.

Common mistakes

• Rounding the back to reach lower, which stretches the spine rather than the hamstrings.
• Bending the front knee, which takes the hamstring out of the stretch entirely.
• Bouncing at the bottom, which provokes a guarding response instead of range.
• Treating it as a strength set, which fatigues the hamstrings before the real work.