Barbell Romanian Deadlift (Glutes, Hamstrings)

The Romanian deadlift is an effective posterior-chain exercise which works the glutes and hamstrings, but the calves and spinal erectors also receive sufficient stimulation during the movement. Now, the Romanian deadlift (RDL) isn’t like your typical deadlift so you cannot lifts as heavy but you can still gain plenty of muscle size and strength.

The exercise is usually performed with little knee flexion and all the tension remains on the posterior chain (Backside of the body), so, it’s a very popular exercise for this reason as it’s function is closer to a stiff-legged deadlift.

Incorporate more Romanian deadlifts in your workout routine to see even more progress in your training regimen.

In This Exercise

• Target Muscle Group: Gluteus Maximus, hamstrings
• Type: Strength
• Mechanics: Compound
• Equipment: Barbell
• Difficulty: Beginner

Exercise Instructions

1. Stand close to the barbell with a slightly wider than shoulder-width stance, so your shins are almost touching it.
2. Bend over and grip the barbell slightly wider than shoulder-width distance apart while keeping your back straight.
3. Now, bend your knees just slightly and lift the barbell off the floor by pushing through your heels. Stick your butt out and drive your hips forward during the positive phase of the rep. Exhale during this portion of the exercise.
4. Then, lower the barbell back down until it’s a few inches from the floor.
5. Repeat for the desired number of reps.

Variations & Tips:

• Keep your knees only slightly bent to engage the posterior chain.
• You don’t have to go all the way down during the negative portion of the exercise, as you can bring the barbell halfway down so it stops at mid lower leg.
• The Romanian deadlift targets the entire posterior chain but the glutes and hamstrings receive most of the stimulus.

Watch: How to do the Romanian deadlift

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