Barbell Romanian Deadlift

Muscles worked

Setup

1. Stand with feet hip-width apart, toes pointing forward or slightly out.
2. Grip the barbell with a double-overhand grip just outside your thighs.
3. Deadlift the bar to a full standing position to begin the set from the top down.
4. Pull your shoulder blades back and down, and engage your core to create a rigid torso.

How to do it

1. Inhale and initiate the movement by pushing your hips back as if trying to touch a wall behind you.
2. Lower the bar slowly along your thighs, keeping it in constant contact with your legs, until you feel a deep stretch in your hamstrings.
3. Exhale and drive your hips forward to return to the starting position, squeezing your glutes hard at the top.
4. Maintain a controlled 3-0-1-0 tempo, focusing on a slow three-second descent.

Form checklist

• Keep a slight, fixed bend in the knees; do not allow them to travel forward like a squat.
• Maintain a neutral spine from head to tailbone; do not round your lower back or look up.
• Keep the barbell 'shaving' your legs throughout the entire range of motion to minimize lower back shear.
• Stop the descent once your hips stop moving backward, regardless of how far the bar is from the floor.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your hamstrings are rubber bands stretching as you hinge back.
• Push through your heels and mid-foot rather than your toes to better engage the posterior chain.
• Use lifting straps if your grip strength limits the weight you can handle for your hamstrings and glutes.

Make it harder

• Add a 2-second pause at the bottom of the movement (the point of maximum stretch) to eliminate momentum.
• Perform 1.5 reps: lower to the bottom, come halfway up, return to the bottom, then stand all the way up.

Frequently asked

What muscles does the barbell romanian deadlift work?

The barbell romanian deadlift primarily targets the erector spinae, glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell romanian deadlift?

The barbell romanian deadlift uses barbell and weight plate.

Is the barbell romanian deadlift good for beginners?

The barbell romanian deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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