Barbell B-Stance Romanian Deadlift
Stagger the feet into a kickstand and hinge over the working leg for a unilateral RDL.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings, Glutes
- Equipment
- Barbell
- Movement
- Hinge
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the hamstrings, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell B-Stance Romanian Deadlift work?
- The Barbell B-Stance Romanian Deadlift mainly works the hamstrings and glutes.
- What equipment do you need for the Barbell B-Stance Romanian Deadlift?
- A barbell.
- How many sets and reps of the Barbell B-Stance Romanian Deadlift?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell B-Stance Romanian Deadlift?
- Band Good Morning, Cable Romanian Deadlift, Downward Dog and Dumbbell Good Morning work the same main muscle.
Program it for your clients
Coaches add the Barbell B-Stance Romanian Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.