Barbell Romanian Deadlift
Auto DetectedBarbell hip hinge that targets hamstrings and glutes to build posterior chain strength and improve hip mobility; emphasizes controlled eccentric lowering for muscle growth and posture.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Adductors, Abs
Accessory Muscles
Lats
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max, Glute Medius
Lower Back
6/10Erector Spinae
Adductors
4/10Adductor Magnus
Abs
3/10Rectus Abdominis
Lats
2/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Position barbell in squat rack at hip height. Stand with feet hip-width apart, grip bar overhand outside thighs, unrack and step back with neutral spine and braced core.
- Push hips back to initiate descent, keeping bar close to thighs.
- Lower bar to mid-shin or hamstring stretch point with slight knee bend.
- Maintain neutral spine and engaged lats throughout.
- Drive hips forward to stand, squeezing glutes at top.
- Extend hips fully without hyperextending lower back.
Coaching Tips
Form Cues
- Hinge at hips, not knees.
- Bar shaves legs.
- Chest up, back flat.
- Squeeze glutes to stand.
- Core tight always.
Breathing
Inhale as you lower the bar, brace core, and exhale forcefully during the ascent.
Tempo
3-0-1
Range of Motion
From standing hip extension to bar at mid-shin with hamstring stretch, maintaining neutral spine.
Safety
Safety Notes
- Avoid if acute lower back pain.
- Start with light weights to master form.
- Use rack safeties for heavy loads.
- Warm up hamstrings and hips.
- Stop if sharp pain occurs.
Spotting
Spot from sides assisting on bar path if needed; prefer rack safeties for heavy sets to avoid direct spotting risks.
Common Mistakes
- Rounding lower back.
- Bending knees too much.
- Letting bar drift forward.
- Hyperextending at top.
- Using momentum on ascent.
When to Avoid
- Acute lower back injury
- Hamstring strains
- Poor hip mobility
Flexibility Needed
- Adequate hamstring flexibility for stretch
- Hip hinge proficiency
Build Up First
- Master basic hip hinge
- Comfort with deadlift grip
Also known as
Romanian Deadlift, Barbell RDL, RDL
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