Romanian Deadlift
Also known as: rdl, romanian dl, barbell rdl
Romanian Deadlift is a compound exercise for the hamstrings and glutes. Main target: biceps femoris, semitendinosus & semimembranosus and gluteus maximus. Also works: lower back, middle back, traps, forearm flexors and medial gastrocnemius. Equipment: barbell.
Muscles worked
How to do it
- Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
- Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
- Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
- Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Squatting instead of hinging: bending the knees too much.
- Rounding the back to gain a few more inches of range.
Tips
- Push your hips back as if closing a door with your glutes; lower until the hamstrings are strongly stretched.
- Slide the bar down your thighs — it keeps the load off the lower back.
Used in these programs
Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · GymUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym3-Day Mass Building SplitThe classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
Intermediate · 3 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymLeg Day WorkoutA complete leg day: barbell squats, Romanian deadlifts, leg press, split squats, leg curls and calves.
Intermediate · once a week · GymSimilar exercises
Alternatives with other equipment
