Barbell Romanian Deadlift

The Romanian deadlift is a hip-hinge movement that primarily targets the hamstrings and glutes. It teaches proper posterior chain activation and is fundamental for athletic performance and injury prevention.

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Category: strength
Level: intermediate
Force: pull
Mechanic: compound
Equipment: barbell

Instructions

Hold a barbell with an overhand grip, hands shoulder-width apart, standing with feet hip-width apart.
Start with the bar at hip level with your knees slightly bent and shoulders back.
Push your hips back and lower the bar by hinging at the hips, keeping it close to your legs.
Lower until you feel a stretch in your hamstrings, typically to mid-shin level.
Drive your hips forward to return to the starting position, squeezing your glutes at the top.
Maintain a neutral spine and keep the bar close to your body throughout the movement.

Tips

Focus on pushing your hips back rather than bending your knees
Keep the bar in contact with your legs throughout
Feel the stretch in your hamstrings at the bottom
Drive through your heels to return to standing

Common mistakes

Bending the knees too much and turning it into a squat
Allowing the bar to drift away from the body
Rounding the back instead of hinging at the hips

Safety

Those with lower back injuries should avoid heavy loading and focus on perfect hip hinge mechanics. Ensure adequate hamstring flexibility before attempting full range of motion.

Variations

Single Leg Romanian Deadlift
Dumbbell Romanian Deadlift
Sumo Romanian Deadlift
Deficit Romanian Deadlift
Kettlebell Romanian Deadlift