Romanian Deadlift (Barbell)
A barbell hip hinge that loads the hamstrings and glutes by sending the hips back.
How to do it
- Take the barbell with an overhand grip just outside your thighs and stand tall with your feet hip-width apart.
- Soften your knees slightly and keep that angle through the whole rep.
- Push your hips back and slide the bar down along your thighs, keeping your back flat and shoulder blades squeezed.
- Lower until you feel a strong stretch in the hamstrings, usually just below the knees.
- Pause briefly without rounding the lower back.
- Drive your hips forward to stand up and squeeze your glutes at the top.
Key technique cue
Soft knees, push the hips back, bar along the legs, flat back, until the hamstrings stretch.
Common mistakes
- ✕ Rounding the lower back
- ✕ The bar drifting away from the legs
- ✕ Squatting down instead of pushing the hips back
- ✕ Overextending the lower back at the top
Benefits
- ✓ Stronger hamstrings and glutes
- ✓ A better hip hinge pattern
- ✓ Stronger back extensors
Progression: from easier to harder
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Step 3
About the exercise
The movement comes from the hips: the bar slides along the legs while the knees barely change angle. It builds the hamstrings, glutes and back extensors and teaches a proper forward hinge. It suits anyone who has already learned the basic deadlift technique.
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