Barbell Romanian Deadlift
Also known as: rdl, barbell rdl
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Beginning each rep from the top and lowering the bar only to mid-shin keeps constant tension on the hamstrings, which is the whole argument for the Romanian deadlift over pulling from the floor. It thrives in the six-to-ten range at loads well under your conventional pull, with the descent treated as the working half.
How to do the Barbell Romanian Deadlift
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend at the hips, keeping your back straight and your knees slightly bent.
- Lower the barbell towards the ground, keeping it close to your body.
- Feel the stretch in your hamstrings as you lower the barbell.
- Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
- Squeeze your glutes at the top of the movement.
- Lower the barbell back down to the starting position and repeat for the desired number of repetitions.
Tip: Take a big breath, brace the belly against your belt or hands and pull the slack out of the bar before it leaves the floor.
Muscles worked
Primary
Glutes · Legs
The glutes finish the lift by driving the hips forward to lockout and should be squeezed hard at the top of every rep.
Secondary
- Hamstrings — The hamstrings extend the hip from the bottom and are the main mover on straight leg and Romanian variations, where you should feel a strong stretch on the way down.
- Spine — The spinal erectors work isometrically to keep the back flat under load and will be sore the day after a heavy session.
Common mistakes
- Rounding off the floor — set the back flat before the pull by pulling the chest up and the hips down, and keep it that way until lockout.
- Hips shooting up first — if the hips rise before the bar leaves the floor, the legs are not driving; think of pushing the floor away rather than pulling the bar.
- Bar drifting forward — the bar should stay in contact with the legs the whole way, so pull it into you with the lats.
- Hyperextending at the top — finish tall by squeezing the glutes, not by leaning back and arching the lower back.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Deadlifts go first in a pull or lower body session while you are fresh, or after squats if both are on the same day. Pair Romanian deadlifts with a leg press or hip thrust for a hamstring and glute block.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Romanian Deadlift work?
The Barbell Romanian Deadlift primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Barbell Romanian Deadlift good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Barbell Romanian Deadlift with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Barbell Romanian Deadlift?
If you cannot do the Barbell Romanian Deadlift, try the Dumbbell Romanian Deadlift, the Single Leg Dumbbell Deadlift or the Stiff Leg Dumbbell Deadlift. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Romanian Deadlift, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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