Romanian Deadlift with Barbell

Romanian Deadlift with Barbell

To perform proper Romanian Deadlift with Barbell, you must:

Video Instructions On How To Do Barbell Romanian Deadlifts

The Romanian Deadlift (RDL) is an effective exercise for targeting the muscles of the posterior chain, including the hamstrings, glutes, and lower back. Here are the proper instructions for performing the Romanian Deadlift with a barbell:

Equipment Needed:

  1. Barbell
  2. Weight plates

Step-by-Step Instructions:

  1. Set Up:
    • Begin by standing with your feet hip-width apart. The barbell should be in front of you on the ground.
    • Position your feet so that the barbell is directly over the middle of your feet.
    • The barbell should be loaded with an appropriate weight based on your fitness level.
  2. Grip:
    • Bend at your hips to reach down and grab the barbell with an overhand grip (palms facing your body).
    • Your hands should be shoulder-width apart.
  3. Body Position:
    • Keep your back straight, chest up, and shoulders back.
    • Engage your core to maintain a stable spine throughout the movement.
  4. Hip Hinge:
    • Begin the movement by pushing your hips back while maintaining a slight bend in your knees.
    • Lower the barbell by hinging at your hips, allowing it to slide down your thighs.
  5. Maintain a Straight Back:
    • Keep your back flat throughout the movement. Avoid rounding your back, as this can increase the risk of injury.
  6. Descend:
    • Lower the barbell until you feel a stretch in your hamstrings. This point may vary depending on your flexibility, but generally, the barbell should go just below knee level.
  7. Controlled Movement:
    • The descent should be slow and controlled. Avoid any sudden or jerky movements.
  8. Engage the Hamstrings:
    • As you descend, focus on engaging your hamstrings and maintaining tension in the muscles.
  9. Ascent:
    • Drive through your heels and extend your hips to come back up to the starting position.
    • Keep the barbell close to your body as you rise.
  10. Complete the Rep:
    • Stand up straight, fully extending your hips and knees.
    • Squeeze your glutes at the top of the movement.
  11. Repeat:
    • Perform the desired number of repetitions, then carefully lower the barbell to the ground.


  • Start with a lighter weight to ensure proper form before increasing the load.
  • Focus on the hip hinge movement and maintaining tension in the hamstrings.
  • Keep the movement smooth and controlled throughout.

As with any exercise, it’s important to consult with a fitness professional or healthcare provider, especially if you have any existing injuries or health concerns.