Barbell Romanian Deadlift

Description

The barbell Romanian deadlift (RDL) is a hip-hinge exercise that trains the hamstrings and glutes through a controlled eccentric stretch. Unlike the conventional deadlift, the Romanian deadlift starts from the standing position and lowers the bar only as far as your hamstring flexibility allows, then returns to the top without resetting on the floor.

Muscle Group

Back, Glutes, Hamstrings, Hips

Equipment Required

Barbell

Barbell Romanian Deadlift Instructions

Set up a loaded barbell in a power rack at hip height, or deadlift it from the floor to begin in a standing position.
Stand with feet hip-width apart and grip the bar with hands just outside your thighs using a double-overhand grip.
Stand tall with the bar resting against the front of your thighs, knees softly bent (not locked, not deeply bent). Brace your core and pull your shoulders back.
Push your hips backward as if reaching your tailbone toward the wall behind you, allowing the bar to slide down your thighs. Keep your back flat and the bar in contact with your legs the whole way down.
Lower until you feel a strong stretch in your hamstrings, typically around mid-shin. Range of motion depends on your flexibility, not on touching the floor.
Drive your hips forward to return to standing, squeezing your glutes at the top. Do not hyperextend your lower back at lockout.
Repeat for the desired number of reps, then carefully return the bar to the rack or floor.

Barbell Romanian Deadlift Form & Visual

Barbell Romanian Deadlift Benefits

Builds strength and size in the hamstrings and glutes through a long eccentric stretch
Improves hip-hinge mechanics that carry over to the conventional deadlift, squat, and athletic performance
Strengthens the lower back and erector spinae isometrically
Develops grip and forearm endurance
Helps prevent hamstring strains in athletes and lifters