Glutes · Barbell
Barbell Romanian Deadlift
The barbell Romanian deadlift is a compound hip-hinge exercise primarily targeting the hamstrings, glutes, and spinal erectors. It is an essential movement for lifters of all levels and works best as a primary posterior-chain lift during lower-body or pull workouts.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip, hands just outside your hips.
- Keep your knees slightly bent, back straight, and shoulders back.
- Inhale and brace your core. Hinge at your hips and lower the barbell towards the floor, keeping it close to your body.
- Lower the barbell as far as your hamstring flexibility allows without rounding your back.
- Keep your head in a neutral position, aligned with your spine.
- Exhale as you lift the barbell back to the starting position, driving through your heels and using your hamstrings and glutes.
Common mistakes
- Rounding the lower back during the descent transfers shear stress directly to spinal discs and elevates injury risk.
- Allowing the barbell to drift away from the legs increases the moment arm and places excessive strain on the lower back.
- Bending the knees too deeply turns the hip hinge into a squat pattern and reduces tension on the hamstrings.
- Craning the neck upward to watch a mirror breaks cervical alignment and stresses the upper spine.
Tips
- Initiate the movement by pushing your hips directly backward while keeping a soft, unchanging bend in your knees.
- Keep the bar in light contact with your thighs and shins across the entire range of motion.
- Reverse the movement as soon as your hamstrings reach maximum stretch, typically around mid-shin level.
Sets and reps
For hypertrophy, perform 3 to 4 sets of 8 to 12 repetitions with 2 to 3 minutes of rest between sets. If focusing on raw posterior chain strength, aim for 3 to 4 sets of 5 to 8 reps with up to 3 minutes of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What is the difference between a Romanian deadlift and a stiff-leg deadlift?
The Romanian deadlift emphasizes hip travel with slightly softened knees and stays off the floor throughout the set. A stiff-leg deadlift typically pulls from the floor with straighter legs, placing greater passive stretch on the hamstrings.
Is the Romanian deadlift safe for the lower back?
It strengthens the lower back safely when executed with strict hip-hinge mechanics and a neutral spine. If you experience sharp or radiating pain, stop the exercise immediately and consult a medical professional.
