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Barbell Romanian Deadlift (RDL)
A foundational posterior chain movement designed to build explosive strength and resilient hamstrings.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet hip-width apart and hold a barbell with an overhand grip at hip height.
Retract your shoulder blades and maintain a slight bend in your knees throughout the duration of the set.
Hinge at the hips to lower the bar toward the floor, keeping the weight in close contact with your thighs.
Continue lowering the bar until you feel a deep stretch in your hamstrings, typically just below the knee.
Drive your hips forward and contract your glutes to return to a fully upright standing position.
Keep your spine neutral and avoid rounding your upper or lower back during the descent and ascent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the barbell to drift away from the legs during the movement.
- Rounding the lumbar spine instead of hinging through the hips.
- Squatting the weight down by excessively bending the knees.
- Looking up at a mirror which creates unnecessary strain on the neck.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.