Barbell Romanian Deadlift
Hinge, barbell, hamstrings and glutes
The barbell Romanian deadlift lowers a bar along the thighs by pushing the hips back on soft knees, then stands back up. It trains the hamstrings and glutes, with the lower back, upper back and grip holding the bar in place. It suits anyone who wants stronger hamstrings and a sound hip hinge for heavier lifts.
Setting up
- Stand tall with the feet hip width apart, holding the barbell with an overhand grip just outside the thighs.
- Unlock the knees slightly and pull the shoulders back.
- Start with a light bar and add weight once the hinge feels natural.
How to do a barbell Romanian deadlift
- Brace the belly and keep the bar against the thighs.
- Push the hips straight back so the torso tips forward, with the back flat.
- Let the bar slide down the thighs and past the knees, bending the knees a little more as it goes.
- Stop when the hamstrings are well stretched, often around mid shin.
- Drive the hips forward and squeeze the glutes to stand tall.
Breathing. Breathe in and brace as you lower and breathe out as you stand.
Muscles worked
- Mainly
- Hamstrings and glutes
- Also
- Lower back, forearms and upper back
Common mistakes
- Rounding the back to reach lower. Depth comes from the hips, so stop where the back would start to round.
- Squatting the bar down. Bent knees turn it into a deadlift, so push the hips back and keep the shins nearly upright.
- Letting the bar drift away from the legs. A bar out in front is heavier on the back, so keep it brushing the legs.
Guide
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Guide