Exos | Formerly Core Performance

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Core Knowledge


Romanian Deadlift - Dowel

Starting Position

  • Standing with feet hip width apart with knees in a fixed position but not locked and holding a dowel along your spine from the back of your head to your lower back


  • Push the hips back and hinge over at the waist while keeping the dowel in contact with your head and back
  • Contract hamstrings and glutes to return to an upright position
  • Repeat for prescribed number of repetitions

Coaching Keys

  • Keep your torso / pillar straight
  • Keep the dowel in contact with your head and back

You Should Feel It

  • Working your glutes, hamstrings, and lower back

Tags: Glutes, Hamstrings, Lower Back, Stability, Balance