Romanian Deadlift (Barbell)
A hinge movement that primarily works the hamstrings and glutes, also engaging the lower back and core for stability.
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Romanian Deadlift (Barbell)
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Step-by-Step Instructions
1. Setup
Stand with feet hip-width apart, barbell over the middle of your feet. Bend at your hips, keeping your back straight, and grasp the barbell with an overhand grip slightly wider than shoulder-width.
- Maintain a neutral spine throughout the exercise
- Engage your core muscles to maintain stability
2. Hinge at the Hips
Hinge at your hips, pushing your hips back and bending your knees slightly. Keep your back straight and maintain a slight bend in your knees throughout the movement.
- Focus on pushing your hips back rather than bending over at the waist
- Maintain a controlled movement, avoid bouncing or jerking
3. Lower the Barbell
Lower the barbell down your shins, keeping it close to your body. Stop when you feel a significant stretch in your hamstrings.
- Maintain a straight back
- Don't let the barbell swing away from your body
4. Drive Through Heels
Drive through your heels to extend your hips and return to the starting position. Maintain a flat back and controlled movement.
- Squeeze your glutes at the top of the movement
- Breathe out as you stand up
Form Tips
✓Maintain a Neutral Spine
Keep your back straight throughout the entire movement to avoid injury. Avoid rounding or arching your back.
✓Controlled Movement
Perform the movement slowly and deliberately. Avoid using momentum to lift the weight.
✓Proper Grip
Use a grip that allows you to maintain control of the barbell throughout the movement. Adjust your grip width as needed.
Common Mistakes
Rounding the lower back
Focus on maintaining a neutral spine by engaging your core and keeping your chest up
Using too much weight
Start with a lighter weight to ensure proper form and gradually increase the weight as you get stronger
Bouncing the weight
Use a slow and controlled movement to avoid injury
Not hinging at the hips
Focus on pushing your hips back and keeping your back straight.
Looking up during the lift
Keep your gaze slightly forward or down to maintain a neutral spine
Alternative Exercises
- Romanian Deadlift (Barbell)
- Romanian Deadlift (Hex Bar)
- Single-Leg Romanian Deadlift
- Romanian Deadlift with Deficit
- Romanian Deadlift with Pause
Complementary Exercises
- Pull-ups
- Bent-Over Rows
- Squats
- Lunges
- Hyperextensions
