Barbell Romanian deadlift
Also called RDL, Romanian deadlift
- Works
- Back of the thigh · hamstrings
- Buttocks · gluteus maximus
- Lower back · erector spinae
- Needs
- Barbell and plates
Setup
Hold the bar in front of your thighs, hands shoulder-width apart. Stand with feet hip-width apart and knees a little bent.
Steps
- Keep your back flat.
- Push your hips back and let the bar slide down your legs.
- Stop when you feel a strong stretch in the back of your thighs.
- Push your hips forward to stand up tall.
Breathing
Take a breath and tighten your stomach before each rep. Breathe out as you come up.
Where you feel it
In the back of your thighs and your buttocks.
Common mistakes
- Rounding the back.
- Letting the bar move away from the legs.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your lower back aches rather than works.