Barbell romanian deadlift
A hip-hinge exercise that targets the posterior chain, specifically the glutes and hamstrings, to build lower-body strength and improve athletic power.
Count your Barbell romanian deadlift reps with AIFree in your browser — no app, no equipmentHow to Do Barbell romanian deadlift
- Stand upright with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- Brace your core, pull your shoulders back and down to engage your lats, and unlock your knees slightly.
- Initiate the movement by pushing your hips back, keeping the barbell close to your thighs and shins as you lower your torso.
- Lower the bar until you feel a deep stretch in your hamstrings, keeping your spine neutral and knees only slightly bent.
- Drive your hips forward and contract your glutes to return to the starting upright position.
Muscles worked
GlutesHamstringsErector SpinaeCore
Form tips
- Keep the barbell in contact with, or very close to, your legs throughout the entire movement to protect your lower back.
- Focus on pushing your hips backward as if trying to touch a wall behind you, rather than just bending over.
- Maintain a neutral spine and gaze slightly downward to keep your neck aligned with your spine.
Common mistakes
- Rounding the lower back, which transfers the load from the hamstrings and glutes to the spine.
- Bending the knees too much, turning the movement into a traditional deadlift or squat.
- Hyperextending the lower back at the top of the movement instead of just squeezing the glutes to lock out.
FAQ
How many reps and sets of the barbell Romanian deadlift should I perform?
For hypertrophy and strength, perform 3 to 4 sets of 8 to 12 reps with a controlled tempo.
What is the difference between a Romanian deadlift and a standard deadlift?
The Romanian deadlift starts from a standing position, involves less knee flexion, and focuses heavily on the eccentric stretch of the hamstrings and glutes, whereas the standard deadlift starts from the floor and involves more quad engagement.
How deep should I go during the Romanian deadlift?
Lower the bar only as far as your hip flexibility allows without rounding your spine, which is typically just below the knees or mid-shin.
