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Barbell Romanian Deadlift

Strengthen your posterior chain! The Barbell Romanian Deadlift targets your hamstrings, glutes, & back for a powerful, sculpted physique.

The Barbell Romanian Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: barbell and weight plates.

Barbell Romanian Deadlift demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Romanian Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Hamstrings

Secondary

Spinal Erectors (erector spinae); Quads (quadriceps femoris)

Barbell Romanian Deadlift Variations and Alternatives

How to do the Barbell Romanian Deadlift

  1. Stand erect with your feet hip-width apart and a barbell in front of you.

  2. Grip the barbell with your hands shoulder-width apart using an overhand grip (both palms facing towards your body).

  3. Keeping a slight bend in your knees, hinge your hips back as you lower the barbell towards the floor.

  4. Maintain a flat back and tight core throughout the movement. Your shoulders should be back and down.

  5. Lower the barbell until you feel a stretch in your hamstrings, usually just below the knees. Ensure you are pushing your hips backward to keep the tension in your hamstrings and glutes.

  6. Drive through your hips to return to the starting position, squeezing your glutes firmly at the top of the movement.

  7. Repeat for the recommended number of repetitions while maintaining control throughout the lift and avoiding rounding your back.

Always start with a weight that allows you to maintain good form, and progressively increase the weight as you become stronger and more comfortable with the movement. It's crucial to carry out this exercise with correct technique to prevent injury, particularly to the lower back.

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Barbell Romanian Deadlift FAQs

What muscles does the Barbell Romanian Deadlift work?

The Barbell Romanian Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.

What equipment do you need for the Barbell Romanian Deadlift?

Barbell and weight plates.

Is the Barbell Romanian Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Romanian Deadlift go on?

It belongs on pull day in a push/pull/legs routine.

What are some Barbell Romanian Deadlift variations and alternatives?

Similar exercises include the Axle Deadlift, Barbell Staggered-Stance Deadlift, Barbell Deadlift and Barbell Block Conventional Deadlift.

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