Barbell RDL (Romanian Deadlift)
Quick answer
Barbell RDL (Romanian Deadlift) is an intermediate compound barbell exercise that mainly works the lower back and glutes, with the hamstrings assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
Secondary
How to do Barbell RDL (Romanian Deadlift)
- 1
Stand with your feet shoulder width apart and a barbell on the floor in front of you. Approach the barbell such that it is centred over your feet.
- 2
Keeping your back straight, bend at the hips and grip the barbell with an alternating grip (one palm facing forward, the facing backward).
- 3
Lower your hips and pull the bar up by pushing the floor through your heels, and straightening your legs. You should be standing up straight and looking forward. This is your starting position.
- 4
Keeping your legs and back straight (but knees slightly bent), slowly lower the bar, pushing your hips back as far as you can. Lower the bar to just below your knees.
- 5
Slowly return to the starting position, pushing your hips forward and your shoulder blades back.
Form cues
- To keep the bar close to your body during the movement, squeeze your lats. “Squeeze the oranges in your armpits”.
- Perform the reps slowly and in a controlled manner. Technique first, weight second!.
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