Barbell Romanian Deadlift
How to do it
Starting position
- Stand with your feet hip-width apart.
- Grip the barbell slightly wider than shoulder-width.
- Keep a very slight bend in your knees and hold them in place.
- Keep your chest up, pull your shoulders back, and hold them in place.
Movement
- Slowly hinge your upper body forward.
- Before your back rounds, lower the barbell to the point where you feel a stretch in the back of your thighs.
- Drive through your whole foot into the floor to stand upright.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Push your hips back and hinge forward
- Lower the bar against your thighs
- Stop when you feel a stretch in your hamstrings
- Squeeze your glutes and stand up
Cautions
- If your back rounds, there is a risk of spinal injury, so brace your abs.
- Bending the knees too much
- Letting the bar drift away from the body
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Hamstrings Glutes |
|---|---|
| Secondary muscles | Lower back · Upper back · Traps · Forearms · Lats |
| Equipment |  Barbell |
| Movement pattern | Hinge |
| Rep range | 8–12 reps |
23 similar exercises
Representative exercise: Barbell Romanian Deadlift
- Barbell Dimel Deadlift
- Barbell Split Stance RDL
- Barbell Stiff Legged Deadlift
- Barbell Straight Leg Deadlift
- Barbell Sumo Romanian Deadlift
- Barbell Staggered Stance Stiff Legged Deadlift
- Dumbbell Stiff Leg Deadlift
- Dumbbell Straight Leg Deadlift
- Band Straight Back Stiff Leg Deadlift
- Kettlebell Stiff Leg Deadlift
- Kettlebell Straight Leg Deadlift
- Trap Bar Split Stance RDL
- Smith Stiff Legged Deadlift
- Machine Belt Romanian Deadlift
- EZ Barbell Stiff Legged Deadlift
- Lever Belt Romanian Deadlift (V bar)
- Lever Belt Romanian Deadlift (straight bar)
- Weighted Plate Staggered Stance Romanian Deadlift
- Landmine Single Leg RDL
- Landmine One Leg Stiff Leg Deadlift
- Landmine Single Leg Romanian Deadlift
- Kettlebell One-Legged Deadlift
- Barbell Stiff Leg Deadlift on Bench
Exercise GuideAre you bending your knees deeply like a squat?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Bodyweight Good MorningEasierBodyweight Single Leg RDLEasierBarbell Stiff Leg Good MorningHarderBarbell Single Leg Good MorningHarderDumbbell Romanian DeadliftSimilar exerciseSmith Bent Knee Good MorningSimilar exerciseCable Romanian DeadliftSimilar exerciseGlute Ham RaiseSame muscle · different equipmentBand Good MorningSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.