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Barbell Romanian Deadlift to High Pull
A compound full-body exercise combining a hip hinge Romanian deadlift with an explosive high pull, targeting hamstrings, glutes, and upper back to build posterior chain strength and power.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Traps
7/10Upper Traps
Lower Back
6/10Erector Spinae
Shoulders
6/10Anterior Delts, Medial Delts
Abs
4/10Transverse Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds • Longer for heavier explosive sets
How to Perform
Stand with feet hip-width apart, holding a barbell overhand grip slightly wider than shoulders, bar at thighs, knees slightly bent, core braced.
- Hinge at hips, push glutes back, lower bar along thighs to mid-shin while keeping back straight.
- Drive hips forward explosively to stand tall, squeezing glutes and hamstrings.
- Shrug shoulders and pull bar upward to chest height, leading with elbows flaring out.
- Rise onto toes at peak of pull for full extension.
- Control bar back down to thighs, maintaining neutral spine.
Coaching Tips
Form Cues
- Keep bar close to legs
- Neutral spine throughout
- Explode from hips
- Lead with elbows on pull
- Brace core tight
Breathing
Inhale during the lowering hinge, brace core, and exhale forcefully during the explosive drive and pull.
Tempo
2-0-1
Range of Motion
Lower bar to mid-shin or hamstring stretch point without back rounding; pull bar to upper chest with elbows at shoulder height.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Use light weight to master form
- Stop if grip fails before posterior chain
- Warm up hips and hamstrings first
- Consult professional for history of spinal issues
Spotting
Spot by assisting on descent if needed; not recommended for heavy sets without rack safeties due to explosive nature.
Common Mistakes
- Rounding lower back on descent
- Letting bar drift forward
- Using arms only for pull
- Knees locking out fully
- Rushing the eccentric phase
When to Avoid
- Acute lower back injury
- Hamstring strains
- Shoulder impingement
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder flexion for pull
Build Up First
- Master basic Romanian deadlift
- Hip hinge proficiency
- Explosive pulling technique
Also known as
RDL to High Pull, Romanian Deadlift High Pull
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