Free AI Deadlift Form Check
Do 5 RDLs with light dumbbells. Get your form score and your #1 fix.
Romanian deadlifts · ~90s · Camera permission required
Movement demo
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The short answer
What is a Mira romanian deadlift form check? A free, no-signup AI form check that uses your phone or laptop camera to score your romanian deadlift technique 0–100 in 90 seconds. The Romanian deadlift is the hip-hinge pattern, and it's the lift women 40+ most often skip — because it looks intimidating and 'deadlift' sounds like it belongs in a powerlifting gym.
The Romanian deadlift is the hip-hinge pattern, and it's the lift women 40+ most often skip — because it looks intimidating and 'deadlift' sounds like it belongs in a powerlifting gym. It doesn't. The RDL trains the posterior chain (hamstrings, glutes, lower back) that protects your spine for every other movement you do — getting up from the floor, lifting a grocery bag, picking up a grandchild. Done with light dumbbells, it's safer than most yoga poses. Done wrong, it's the fastest way to a strained lower back. Mira watches your spine angle on every rep.
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What we check
Six biomechanical signals, scored from your camera in real time.
- Hip hinge vs. squat pattern
- Spine neutrality
- Hamstring engagement
- Shin angle
- Bar/dumbbell path
- Lockout position
How it works
- Step 1
Set up your camera
Phone propped against a wall, or laptop on a table. Hip-height, 6–8 feet back, full body in frame.
- Step 2
Do five reps
Five strict Romanian deadlifts. Take it at your own tempo. KinesteX tracks joint coordinates on-device.
- Step 3
Get your score and fix
A 0–100 form score plus the single most important correction to work on.
On-device. We don’t see your video.
KinesteX runs the form-check model in your browser. The frames never leave your device — we only see anonymous joint coordinates and the resulting metrics. Nothing is recorded. Nothing is uploaded. Close the tab and it’s gone.
What your result looks like
A score, the fix, and the metrics behind it.
Form score
Tighten your form
Stay tall, control the tempo, and breathe through the rep.
Frequently asked
Privacy, accuracy, equipment.
Light — 5–15 lb per hand for a form check. Form first, load later.
RDLs are safer for the back and easier to learn. They're also the #1 movement for hamstring and glute strength.
No.
Yes — that's the most common fault. Mira will flag it. Shorten your range until you can keep a neutral spine.
1–2 times per week. Recovery matters.
Yes. The hip hinge is how you pick up groceries, kids, laundry. It transfers more than any gym movement.
With light load and good form — usually yes. But check with a doctor or PT if it's active.
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Key takeaways
- Form, not load, is the limiting factor for women 40+ — the wrong technique on a light weight builds the wrong patterns.
- Six signals on every rep: knee tracking, depth, hip hinge, torso angle, balance, tempo.
- Retest every 2 weeks. Watching your form score climb is the signal that the work is working.
- Free forever for form checks. The full AI trainer is $13/month after a 7-day free trial.
Ready to see your score?
Five Romanian deadlifts. 90 seconds. A 0–100 score and the one thing to fix next.