Lever Romanian Deadlift Instructions

Positioning:

1. Adjust the Machine: Set the desired weight on the lever machine. Ensure that the bar is at mid-shin height or slightly below when standing in front of it.
2. Stand in Front of the Machine: Position yourself with your feet shoulder-width apart, directly in front of the machine.
3. Grip the Bar: Bend at your hips and knees to lower yourself, grasping the handles of the lever with both hands. Your arms should be fully extended, and your back should remain straight.

Movement:

1. Starting Position: Keep your shoulders back and chest lifted. Your head should be in a neutral position, looking slightly forward.
2. Lowering Phase: Inhale as you slowly bend forward at the hips, allowing the lever to lower without rounding your back. Your knees should maintain a slight bend, and the movement should be controlled.
3. Depth: Lower the lever until you feel a stretch in your hamstrings. Your torso should remain parallel to the ground, or slightly above, avoiding any excessive bending.
4. Returning Phase: Exhale as you push through your heels and drive your hips forward to return to the standing position. Keep the movement smooth and controlled, resetting your posture at the top.
5. Repeat: Perform the desired number of repetitions, maintaining a steady rhythm and good form throughout.

Tips:

- Focus on using your hamstrings and glutes to drive the movement rather than relying on your lower back.
- Ensure to keep your core engaged to protect your spine.
- Start with lighter weights to perfect your form before increasing the weight.