Barbell Romanian Deadlift

Here's how to do Barbell Romanian Deadlifts.

Here's How to Perform the Barbell Romanian Deadlift:

Short version - Squeeze your armpits, arch your back and keep your hips high as you hinge at the hips.

  • If you do this right, you will feel a stretch in your hamstrings. If you're having trouble, place the back of your calves against a bench and try to hinge.
  • Begin by grabbing your barbell at your preferred width. Most opt for slightly wider than shoulder-width, making sure to line their hands up evenly.
  • Adopt your preferred foot width and positioning, and have a slight bend in your knees. For most people, this is about shoulder width.
  • Place your weight on the mid to back part of your feet, and keep your toes down. Your feet should remain in contact with the floor for the duration of the exercise.
  • Brace, draw a breath in to stabilize your core and squeeze your armpits.
  • Unrack or deadlift your barbell from the ground to get into your starting position.
  • Start the movement with your hips and push them back as far as you can. Imagine a rope is pulling your hips backward or that you are trying to press your hips back against a wall.
  • Stop when you reach a full stretch (or begin to lose your arch).
  • Squeeze your glutes and press your body away from the floor and back to the starting position.

How to make Barbell Romanian Deadlift's Easier (Regression)

  • Use a lighter barbell or decrease your range of motion.

How to make Barbell Romanian Deadlift's Harder (Progression)

  • Increase the total amount of weight lifted in each set.
  • Add a pause or multiple pauses to each rep at the bottom or middle of each hip hinge.
  • Extend the range of motion that you perform the Romanian deadlift in. Some opt for an elevated platform or stand on plates to allow the bar to travel further.
  • Anchor a band around your hips behind you to a rack to emphasize hip extension and your glutes.
  • Anchor the barbell to pins, a band attachment, or rack that increases the difficulty of the top end of each repetition.
  • Again, with any of these progressions, maintain a neutral spine.

Need a form check?

Get personalized training that supports your goals and lifestyle.
I most want to see changes in my
I want to start:
I am interested in training: *