[B-Stance Romanian Deadlift (Glute Bias)]

Total Reps: 12 | Estimated Load: 18kg (x2)

1. Summary

Melissa, your tempo and eccentric control are exceptionally disciplined, showing a maturity in lifting that protects your spine well. However, biomechanically, you are drifting into a "squat-hinge" hybrid; as the set progresses, you initiate with knee flexion rather than pure hip displacement, which unloads the glute and shifts unnecessary shear force to the lumbar vertebrae. We need to freeze that tibia to maximize posterior chain recruitment without aggravating your curvature.

2. Scores & Set Quality

| Metric | Score (1-10) | Notes |

| :--- | :---: | :--- |

| Overall Form | 8/10 | High control, but hinging mechanics degrade slightly under fatigue. |

| Spinal Integrity | 9/10 | Excellent lumbar neutrality; minimal flexion even at max depth. |

| Symmetry | 8/10 | Pelvis remains level; minimal hiking of the non-working hip. |

| Tempo Control | 9/10 | Consistent 2-3s eccentric phase throughout. |

| Range of Motion | 8/10 | Depth is good, but limited by the knee-bend compensation. |

Set Metrics:

RPE: 8.5 (Muscular failure approached, systemic fatigue manageable)
Fatigue Pattern: Gradual decline. Form breakdown is subtle but cumulative.
Form Breakdown Rep: Rep 9 (Knee flexion initiates movement).
Rep Classification: [1-8] Good, [9-11] Grind (Form drift), [12] Technical Failure (Squatty).

3. Rep-by-Rep Analysis

| :--: | :--: | :--: | :--: | :--: | :--- |

| 1 | 2.5s | 1.0s | 9 | 9 | Textbook initiation. Hips travel back perfectly. |

| 2 | 2.4s | 1.0s | 9 | 9 | Solid lockout. Glute squeeze visible. |

| 3 | 2.5s | 1.0s | 9 | 9 | Rhythm is established. Neck slightly extended. |

| 4 | 2.5s | 1.0s | 9 | 9 | Dumbbells drifting slightly forward of mid-foot. |

| 5 | 2.4s | 1.0s | 9 | 8 | Slight increase in knee flexion at the bottom. |

| 6 | 2.5s | 1.1s | 8 | 8 | Weight shifting slightly to the ball of the front foot. |

| 7 | 2.6s | 1.2s | 8 | 8 | Velocity slowing on concentric. Good grind. |

| 8 | 2.5s | 1.2s | 8 | 7 | Knee starts to travel forward during descent. |

| 9 | 2.4s | 1.3s | 7 | 7 | Breakdown: Tibia moves forward before hips move back. |

| 10 | 2.3s | 1.3s | 7 | 7 | More momentum used out of the hole. |

| 11 | 2.3s | 1.4s | 6 | 6 | Squat mechanics dominant. Torso angle more upright. |

| 12 | 2.2s | 1.5s | 6 | 6 | Safe finish, but glute tension compromised. |

4. Biomechanical Details

Joint Angles & Range

Knee: [15° - 45° Flexion] (Optimal: 15-20° fixed).

* *Observation:* You start with a soft knee (good), but by the bottom of the rep, you are actively flexing the knee to ~45°, turning the movement into a split squat variant.

Hip: [0° - 110° Flexion] (Optimal: 0° - 120°).

* *Observation:* Hip excursion is great in reps 1-5. In reps 9-12, the hips stop traveling posterior because the knees travel anterior.

Ankle: [Dorsiflexion observed].

* *Observation:* Positive shin angle (knees over toes) creates a longer moment arm for the quads and reduces hamstring stretch.

Spine: [Neutral Lumbar / Slight Cervical Extension].

* *Observation:* Thoracic spine is rigid (excellent). Cervical spine is extended (looking forward)—this can trigger a sympathetic extension reflex in the lumbar spine, risking hyper-extension.

Asymmetries

Dominant Side: Left Leg (Working).
Imbalances:
Pelvic Stability: The right hip (non-working) stays securely "tucked" behind without rotating open. This is crucial for your scoliosis management.
Load Vector: The dumbbells drift forward (anteriorly) as you fatigue. This increases the lever arm on the thoracolumbar junction.

5. Scoliosis Analysis

Risk Level: Low

Curvature Flags:
Thoracic Rigidity: Your upper back is very stiff. While stability is good, ensure you aren't "locking down" the rib cage in an flared position, which can compress the posterior elements of the spine.
No Rotary Compensation: Often with scoliosis, we see the torso rotate toward the convexity of the curve during unilateral work. You are resisting this rotation perfectly. The bilateral load (holding two DBs) is the correct choice for you here over a contralateral hold.
Adaptations:
Cervical Alignment: Your head position (looking at the horizon) forces the spinal erectors to work harder. Tucking the chin will neutralize the c-spine and reduce tension down the kinetic chain, lowering the risk of spasm near the apex of your curve.

6. Actionable Feedback

🛑 MUST DO (Safety Critical)

[FREEZE] Vertical Shins: Stop the knee travel. Imagine your shin is cast in concrete perpendicular to the floor. The movement must be 100% horizontal hip displacement. If the knee moves forward, the tension leaves the hamstring/glute complex.
[PACK] Chin Tuck: Stop looking at the mirror/wall. Pick a spot on the floor 2 meters in front of you. Align your ears with your shoulders to reduce neural tension in the spine.

🔧 PERFORMANCE (Technique Fixes)

[LOAD] Keep DBs on the Thighs: The weights are drifting away from your center of mass (creating a gap between DB and leg). Ideally, the DBs should essentially "shave" your legs on the way down. This keeps the load vector through the mid-foot/heel and engages the lats.
[RESET] Hard Hinge Initiation: On reps 9-12, you "sat" down. Instead, initiate by pushing your butt toward the wall behind you *before* you lower your torso.

💡 COULD DO (Optimization)

Kickstand Adjustment: Move your back foot (right foot) slightly closer to the working foot. A long stance often encourages the back hip to open up. A tighter stance forces more load onto the front glute.

7. Key Moments (Timestamps)

| Time | Severity | Event / Observation |