Set-up: With a shoulder width or hip-width stance, retract your shoulder blades, push your chest out, look straight ahead, bend slightly at the knees and establish a neutral spine position.
Lift: Begin the movement by pushing the hips backward. As you descend the knees are allowed to bend slightly, but the movement should be focused at the hips. Continue the descent until the weight crosses below the knees or you feel you will be unable to maintain proper back position, then reverse the movement.
Emphasis: Do not round the back at any time - the spine should be neutral throughout the movement. Do not hyperextend your lower back at the end portion of the movement. The arms should be straight for the entire movement - there should be no bend in the elbows.
Instructions and effects for the Romanian Deadlift exercise 
