Barbell Romanian Deadlift
HamstringsCompoundLegsBarbellIntermediate
Variation emphasizing the hamstrings and glutes. The knees stay nearly extended and the movement is driven from the hips.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Start standing with the bar in front of your thighs.
- 2.Push your hips back with a neutral back.
- 3.The bar slides down your legs as you feel the stretch.
- 4.Lower as far as your flexibility allows.
- 5.Return by driving your hips forward.
Common mistakes
- ●Bending the knees too much
- ●Rounding the back
- ●Not keeping the bar close
- ●Going lower than your flexibility allows
Proper technique
The stretch in the back of the thigh tells you how far to go. Knees slightly bent and kept constant.
Base exercise
← Conventional DeadliftVariants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Hamstrings
- Gluteus maximus
Secondary
- Spinal erectors
- Adductors
- Core