How to do a Barbell Romanian Deadlift
The Barbell Romanian Deadlift is an intermediate barbell exercise that works your glutes and hamstrings, with help from your lower back.
How to do a Barbell Romanian Deadlift, step by step
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend at the hips, keeping your back straight and your knees slightly bent.
- Lower the barbell towards the ground, keeping it close to your body.
- Feel the stretch in your hamstrings as you lower the barbell.
- Once you feel a stretch in your hamstrings, push your hips forward and stand up straight.
- Squeeze your glutes at the top of the movement.
- Lower the barbell back down to the starting position and repeat for the desired number of repetitions. Focus on traditional movement.
Muscles worked
| Target muscles | Glutes Hamstrings |
|---|---|
| Secondary muscles | Lower Back |
| Equipment | Barbell |
| Difficulty | Intermediate |
Common mistakes
- Rounding the back
- Bending the knees too much
- Not engaging the core
- Using too much weight
- Not maintaining a straight back
- Not pushing hips back
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Barbell Romanian Deadlift work?
The Barbell Romanian Deadlift mainly works your glutes and hamstrings. It also works your lower back.
Is the Barbell Romanian Deadlift good for beginners?
It can be, with some coaching. The Barbell Romanian Deadlift is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Barbell Romanian Deadlift should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Barbell Romanian Deadlift?
Good alternatives are Barbell Deadlift, Dumbbell Romanian Deadlift and Band Squat Row.
Put it in a workout plan
Track your Barbell Romanian Deadlift in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.