Barbell Romanian Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
- Barbell
- Kettlebell
- Machine
HOW TO PERFORM
- Start standing with the load at the thighs, feet about hip width and the knees softly bent.
- Push the hips BACK, letting the load travel down the legs while the shins stay near vertical.
- Keep the back flat and the bar close, and stop when the hamstrings will not let the hips travel further, usually around mid-shin.
- Drive the hips forward to stand tall and squeeze the glutes at the top.
FORM TIPS
- The hips going back is what lowers the bar, not the hands. If the knees are bending to get it down, you are squatting the weight instead of hinging it.
- The stretch decides the depth, not the floor. It starts at the top and does not have to touch down.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell Romanian Deadlift
- Barbell Romanian Deadlift
- Barbell Snatch Grip Romanian Deadlift
- Dumbbell Cross Body Romanian Deadlift
- Kettlebell Romanian Deadlift
- Smith Machine Romanian Deadlift
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.