Romanian Deadlift – Barbell

1. Preferably, start with a loaded barbell at hip height on a squat rack. Alternatively, you can lift the barbell from the floor to the starting position.
2. Stand with your feet hip-width apart, and grip the barbell with hands just outside your thighs using an overhand grip.
3. Begin the movement with a slight bend in your knees, and keep your back straight and chest up throughout the exercise.
4. Push your hips back, hinging at the hips to lower the barbell, while keeping it close to your body as the bar descends.
5. Lower the weight to just below your knees or to mid-shin level — the exact point depends on your hamstring flexibility, without rounding your back.
6. Pause briefly at the bottom of the movement, maintaining a braced core and tension in your hamstrings and glutes.
7. Reverse the motion by driving your hips forward to return to a fully upright position, squeezing your glutes at the top of the movement.
8. Repeat for the desired number of repetitions, ensuring that the tension is maintained in the target muscles without resting the bar on the floor between reps.

Notes

Differences between a RDL and a standard deadlift:

• Keep your legs relatively straight with only a slight bend in your knees.
• Focus on the eccentric phase while hinging at the hips and lowering the weight.
• Lower the bar just below the knees or to mid-shin level without touching the ground to maintain tension on the hamstrings and glutes throughout the exercise.

Results