Romanian deadlift
A hip hinge from standing that loads the hamstrings and glutes with a barbell.
- Muscle group: Hamstrings
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: RDL, Barbell Romanian deadlift, Stiv dødløft, Rumænsk dødløft
How to do it
- Hold the bar at hip height with soft knees and a tall chest.
- Push your hips back and slide the bar down your thighs until you feel a hamstring stretch.
- Drive the hips forward to stand tall without leaning back.
Common mistakes
- Rounding the back to reach lower.
- Bending the knees into a squat instead of hinging.
Alternatives
Watch a video demonstration on YouTube
“Barbell RDL- Romanian Deadlift” by Sennergy Health Training (opens YouTube)
Used in the programmes
- Upper / lower 4-day4 days a week
- Hypertrophy 4-day split4 days a week
- Arms focus (gym)3 days a week
- Glutes and hips focus (gym)3 days a week
- Legs focus (gym)3 days a week
- Upper / lower hypertrophy 4-day4 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.