Barbell Romanian Deadlift

Barbell Romanian Deadlift

The Barbell Romanian Deadlift, often referred to as the RDL, is a highly effective strength-training exercise that primarily targets the muscles of your posterior chain, including your hamstrings, glutes, and lower back. This exercise is performed using a barbell, making it ideal for individuals who have access to weights and are looking to boost their lower body strength. When executing the Barbell Romanian Deadlift, proper form is crucial. Begin by standing with your feet hip-width apart and the barbell on the floor in front of you. With a slight bend in your knees, hinge forward at your hips while maintaining a neutral spine. As you lower the barbell towards the ground, keep it close to your legs, feeling a deep stretch in your hamstrings. Engage your glutes and hamstrings to return to the starting position by driving your hips forward. Apart from targeting multiple muscle groups, the Barbell Romanian Deadlift also enhances your hip mobility and strengthens your grip. To maximize the benefits, ensure that you start with a weight that allows you to maintain proper form throughout the movement. As you progress, gradually increase the resistance to continue challenging your muscles. Remember to warm up adequately before attempting the Barbell Romanian Deadlift and gradually increase the weight and intensity over time. If you have any pre-existing back or hamstring issues, it's advisable to seek guidance from a fitness professional to ensure safe and effective execution. Happy lifting!


  • Start by standing straight with feet shoulder-width apart and knees slightly bent. Hold a barbell in front of your thighs with an overhand grip, hands shoulder-width apart.
  • Keeping your back straight and your core engaged, hinge at the hips and push your glutes back as you lower the barbell towards the ground. Keep your knees slightly bent and your shins vertical.
  • As you lower the barbell, maintain a slight bend in your elbows and keep the barbell close to your body. Your torso should remain parallel to the ground throughout the movement.
  • Lower the barbell until you feel a stretch in your hamstrings, but avoid rounding your back or letting your shoulders hunch forward.
  • Once you reach the bottom position, pause for a moment, then drive through your heels and engage your hamstrings and glutes to return to the starting position.
  • As you come back up, keep your back straight and avoid using your lower back to lift the weight.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique to protect your lower back. Engage your core, keep your spine neutral, and hinge at the hips while maintaining a slight bend in your knees.
  • Focus on hip hinge movement rather than squatting down. Keep your shins vertical and push your hips back as you lower the barbell.
  • Start with a lighter weight and gradually increase the load as your form and strength improve.
  • Keep the barbell close to your body throughout the movement to maintain balance and control.
  • Engage your glutes and hamstrings by squeezing them at the top of the movement.
  • Take a shoulder-width grip on the barbell to ensure proper leverage and control.
  • Breathe out as you raise the barbell and breathe in as you lower it to enhance stability and performance.
  • Don't rush the movement. Focus on controlling the weight to maximize effectiveness and minimize the risk of injury.
  • Consider using lifting straps to improve grip strength if you struggle to hold onto the barbell.
  • Incorporate variations like single-leg Romanian deadlifts or trap bar Romanian deadlifts to target different muscles and add variety to your routine.


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