Hinge · Regular

Barbell Romanian Deadlift

A deadlift that starts standing and hinges down only as far as the hamstrings allow, for strong hamstrings and glutes.

Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.

Works

hamstrings, glutes; also lower back, forearms

Kit

Barbell

Dose

6 to 10 reps

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Stand tall holding the bar at your thighs, hands just outside your legs, knees softly bent.

While you move

• Push your hips back
• Bar slides down your thighs
• Stop at a hamstring stretch
• Squeeze glutes to stand

Avoid

• Squatting down instead of hinging back
• Rounding the back to reach lower
• Letting the bar swing forward

Take care if you have trouble with your lower back.

Other ways

Workouts with it