Demo & instructions
Barbell Romanian Deadlift
Also known as: Barbell RDL, Romanian Deadlift, RDL
Instructions
Starting from standing, you push your hips back and slide a barbell down your thighs with only a soft knee bend. It loads the hamstrings and glutes through a long stretch.
- Movement
- Hinge
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–15 reps
Setup
- 1Lift the bar to a standing position, either from a rack set at mid-thigh or from the floor.
- 2Stand with feet hip-width apart and hold the bar just outside your thighs.
- 3Unlock your knees slightly and keep that same soft bend for the whole set.
Execution
- 1Brace your midsection and push your hips straight back, as if closing a door behind you.
- 2Let the bar slide down your thighs while your back stays flat.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
