Barbell Romanian Deadlift
Execution Guide
- Stand with feet hip-width apart, holding the barbell with an overhand grip.
- Keep a slight bend in your knees throughout (do not lock them).
- Hinge at the hips, pushing them back as you lower the bar along your legs.
- Lower until you feel a deep stretch in the hamstrings (typically mid-shin).
- Drive your hips forward to return to standing, squeezing the glutes at the top.
Range of Motion
Standing upright to bar at mid-shin level, maintaining a flat back.
Common Mistakes to Avoid
- ×Rounding the lower back
- ×Bending the knees too much (turning it into a conventional deadlift)
- ×Not keeping the bar close to the body
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Strengthen the hamstrings and glutes through hip hinge mechanics
Difficulty
Intermediate
Burn (10m)
60-90
Equipment
Barbell
Anatomy
Primary
HamstringsGlutes
Secondary
Erector SpinaeCoreForearms