Barbell Romanian Deadlift

How to do the Barbell Romanian Deadlift

The Romanian deadlift starts from standing and lowers the bar by pushing your hips back with soft knees. Because it loads the hamstrings in a long, stretched position, it is one of the main exercises for hamstring size and hinge strength.

Set up

1. 1Deadlift the bar from the floor or take it from a rack set at hip height.
2. 2Hold it with an overhand grip about shoulder width, feet hip width apart, knees slightly bent.

The movement

1. 1Brace and push your hips straight back, letting the bar slide down your thighs.
2. 2Keep your shins close to vertical and your knees softly bent the whole time.
3. 3Lower until you feel a strong stretch in your hamstrings, usually around the top or middle of your shins.
4. 4Keep your back flat and your neck in line with your spine at the bottom.
5. 5Drive your hips forward to stand and squeeze your glutes at the top.

Cues

• Hips back, not down
• Bar skims your legs
• Long spine
• Stop at the stretch

Common mistakes

Bending the knees so much it becomes a squat.

Fix the knee bend early and let all further movement come from the hips.

Rounding the back to reach lower.

Stop where your hamstring flexibility ends; range comes from the hips, not the spine.

Letting the bar drift out in front.

Keep your lats tight and drag the bar down the front of your legs.

Also works: Spinal erectors, Adductors, Lats, Forearms, Core

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.

In our free programs

• Athletic Power · Power + Lower3×8 @ RPE 7
• Beginner Full-Body · Full Body B3×8 @ RPE 7
• Glutes & Posterior Chain · Hip Thrust Focus4×10 @ RPE 8
• Powerbuilding Hybrid · Squat + Legs3×10 @ RPE 8
• Push / Pull / Legs · Legs3×8 @ RPE 8
• Upper / Lower Strength · Lower (heavy)3×8 @ RPE 7

Variations

The same movement with other equipment or a different angle.

• Barbell Single-Leg Romanian DeadliftBarbell
• Cable Romanian DeadliftCable
• Dumbbell Romanian DeadliftDumbbell
• Kettlebell Romanian DeadliftKettlebell
• Landmine Romanian DeadliftLandmine
• Smith Machine Romanian DeadliftSmith machine
• Trap Bar Romanian DeadliftTrap bar
• Dumbbell Single-Leg Romanian DeadliftDumbbell
• Kettlebell Single-Leg Romanian DeadliftKettlebell
• Landmine Single-Leg Romanian DeadliftLandmine
• Trap Bar Romanian Deadlift DeficitTrap bar

Alternatives

Other exercises for the hamstrings, for when the barbell is taken or you want a change.

• Band Good MorningResistance band
• Downward DogBodyweight
• Dumbbell Good MorningDumbbell
• Dumbbell Romanian Deadlift Single-Leg B-StanceDumbbell
• Dumbbell Stiff-Leg DeadliftDumbbell
• Dumbbell Stiff-Leg Deadlift DeficitDumbbell
• Glute-Ham RaiseBodyweight
• InchwormBodyweight

Questions

What muscles does the Barbell Romanian Deadlift work?

The Barbell Romanian Deadlift mainly works the hamstrings and glutes.

What equipment do you need for the Barbell Romanian Deadlift?

A barbell.

How many sets and reps of the Barbell 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 Romanian Deadlift?

Band Good Morning, Downward Dog, Dumbbell Good Morning and Dumbbell Romanian Deadlift Single-Leg B-Stance work the same main muscle.