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Barbell Romanian Deadlift to Shrug
Barbell Romanian Deadlift to Shrug combines hip hinge with shrug to target hamstrings, glutes, and traps for posterior chain strength and upper back development.
About Exercise
Equipment
Barbell, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes, Traps
Secondary Muscles
Forearms, Shoulders
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
8/10Upper Traps, Mid Traps, Lower Traps
Lower Back
6/10Erector Spinae
Forearms
4/10Flexors
Shoulders
3/10Rear Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Stand with feet hip-width apart, holding barbell overhand grip slightly wider than shoulders in front of thighs, arms extended, core engaged, back flat.
- Push hips back to initiate hinge, knees slightly bent.
- Lower barbell close to legs until hamstring stretch, torso near parallel.
- Drive hips forward using glutes and hamstrings to stand upright.
- Shrug shoulders up to ears, squeezing traps.
- Lower shoulders controlled, then repeat hinge.
Coaching Tips
Form Cues
- Keep bar close to legs
- Maintain flat back
- Squeeze glutes to stand
- Shrug straight up
- Engage core throughout
Breathing
Inhale during lowering phase, brace core, exhale during hip drive and shrug.
Tempo
3-1-1
Range of Motion
Lower until torso parallel to floor or max hamstring stretch without back rounding; shrug shoulders fully to ears.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use lighter weight if poor hip mobility
- Keep head neutral
- Start light to master form
- Stop if pain in back or shoulders
Spotting
Spotter assists by supporting bar during heavy sets; use rack safeties for lower back protection.
Common Mistakes
- Rounding lower back
- Using momentum in shrug
- Knees locking out
- Bar drifting forward
- Neck straining up
When to Avoid
- Lower back injury
- Hamstring strain
- Shoulder impingement
Flexibility Needed
- Adequate hip hinge flexibility
- Ankle dorsiflexion for stance
Build Up First
- Master basic RDL
- Proper hip hinge technique
Also known as
RDL to Shrug, Barbell RDL Shrug, Romanian Deadlift Shrug
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