The barbell Romanian deadlift is a strength exercise targeting the glutes, with secondary emphasis on the hamstrings and lower back. It involves hinging at the hips while maintaining a straight back, lowering a barbell to feel a stretch in the hamstrings, and then returning to a standing position.
Also Works
HamstringsLower Back
How to Perform
1
Stand with your feet shoulder-width apart and your toes pointing forward.
2
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3
Bend at the hips, keeping your back straight and your knees slightly bent.
4
Lower the barbell towards the ground, keeping it close to your body.
5
Feel the stretch in your hamstrings as you lower the barbell.
6
Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
7
Squeeze your glutes at the top of the movement.
8
Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Pro Tips
•Push your hips back like you're closing a car door with your backside; the bar should slide down your thighs, never drifting away from your body.
•Lower until you feel a deep Hamstring Stretch (usually around mid-shin), then reverse by driving the hips forward.
•Keep a slight bend in the knees throughout, and don't increase or decrease the knee angle during the movement.
Common Mistakes
•Rounding the lower back as the bar descends, which is the most common and most dangerous mistake.
•Bending the knees too much, which turns it into a conventional Deadlift and reduces the Hamstring Stretch.
•Not pushing the hips back far enough, limiting the range of motion and reducing hamstring activation.