Barbell Romanian Deadlift

The barbell Romanian deadlift is a powerful exercise that targets the hamstrings, glutes, and lower back. Many consider it a staple in strength training and bodybuilding routines. 

Today, we'll explore the numerous benefits of barbell RDLs for increasing muscle strength and preventing injury. We’ll provide expert tips for proper form and discuss how to incorporate them into your workout routine for maximum results. 

Whether you're a weightlifter, bodybuilder, or fitness enthusiast, mastering the barbell RDL can change the way you work out. Let’s get into it.

How To Do

  1. Set the barbell up in the rack just below the height of your deadlift lockout (usually just below hip height).
  2. Grab onto the barbell with your hands about shoulder-width apart and your hands in an overhand grip (palms facing you).
  3. Lift the barbell and take three steps back, away from the rack. 
  4. Stand with your feet shoulder-width apart and your toes pointing out slightly.
  5. Brace your torso by lifting your chest and stomach up.
  6. Begin hinging forward at the hips, maintaining a neutral spine as you hinge.
  7. Reach your head forward while pushing your hips back. Keep a slight bend in your knees as you reach the bottom of the movement.
  8. Pause briefly at the bottom before pushing your hips forward to return to your starting position. Lift your chest as you rise.

Tips From Expert

  • You can use an alternate grip (one palm facing you and one facing away) to help prevent grip fatigue. This is helpful during multiple barbell Romanian deadlift sets.
  • Unlike squats, during a Romanian deadlift, you want to keep your shins perpendicular to the ground. Do not allow them to travel forward as you hinge.
  • You should only go as far as you can without beginning to round your lower back. Usually, this is just below your knees or mid-shin.
  • To involve the glutes more, squeeze them at the top of the movement, tilting the pelvis backward. However, even without the additional squeeze, the glutes are still highly active during barbell RDLs.

Optimal Sets and Reps

Below, we’ll discuss evidence-based sets and rep recommendations for different training styles. Customizing your workouts to match the following information will help you maximize your results in the gym.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 2–3 15–20
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Barbell Romanian Deadlift

How to Put in Your Workout Split

The barbell Romanian deadlift is a compound exercise that simultaneously targets the gluteus, hamstring, and back muscles. 

The calf and forearm muscles play an important supporting role in the exercise, especially when lifting heavier loads. However, the primary movers are the hamstring, gluteus, and back muscles.

Knowing this and considering your available time, you may choose to integrate the exercise into different splits. Some options include:

  • Full-Body Split — Ideal for beginners, a full-body split allows you to effectively work multiple muscle groups simultaneously. This can help you target all your major muscle groups in a single workout. Add the barbell Romanian deadlift at the beginning of your workout when your muscles are still fresh.
  • Push/Pull/Legs Split — Requiring three workouts per week, the push/pull/legs split is another popular option. The barbell Romanian deadlift can be utilized on your pull or legs day since it targets the legs and lower back.

If you have more time to spend in the gym, you may also want to consider a bro, or body part, split. This is best utilized as a 5-day workout split and can help you maximize the effectiveness of your workouts.

Another factor to consider when planning your workouts is loading ranges and rest time between sets. To use this guide, you will need to know your one-repetition maximum. This is the maximum amount of weight you can lift for one repetition with good form.

For example:

  • Strength Training — 80%–100% of your 1RM and two to three minutes of rest.
  • Hypertrophy Training — 60%–80% of your 1RM and 60–90 seconds of rest.
  • Endurance Training — 40%–60% of your 1RM and 30–60 seconds of rest.
  • Power Training — 80%–100% of your 1RM and three to five minutes of rest.

*Expert tip: To limit the recovery time you require between workouts, try incorporating cool-down exercises into your post-workout routine.

Primary Muscle Groups

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hamstrings

The hamstrings are a group of three muscles located on the back of the thigh. They include the biceps femoris, semitendinosus, and semimembranosus. 

The main role of the hamstring in any lower body movement is knee flexion (bending). However, they also play an important part in hip hinge movements, as they support stable hip extension (straightening).

During the barbell Romanian deadlift, the hamstrings are heavily involved in both the lifting and lowering phases of the movement. 

During the lowering phase, the hamstrings lengthen eccentrically, meaning the muscle length increases under tension. As you drive your hips forward during the lifting phase, the hamstrings contract concentrically, meaning that the muscle shortens.

Given the strong involvement of the hamstrings in both the lifting and lowering phases, their activation rates are quite high. During the lowering phase, they have an activation rate of approximately 45%. While lifting, it can be upwards of 75%.

*Expert tip: Overbending the knees or allowing them to travel forward during the barbell RDL can reduce the load on the hamstrings. To efficiently target the hamstrings, focus on limiting knee flexion and reaching the hips back to facilitate proper shin placement.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Gluteus 

The gluteus muscle group is made up of three muscles, the gluteus maximus, gluteus medius, and gluteus minimus. 

The gluteus maximus is the largest of these three muscles. It is responsible for the majority of the work during the barbell Romanian deadlift. It has an activation rate of between 70%–80% during both the lifting and lowering phases.

The gluteus medius and minimus primarily function as stabilizers for the femur (upper leg bone) during the lift. They help maintain proper alignment of the femur, ensuring that it doesn't excessively rotate in or out.

Erector Spinae 

A common misconception people have about deadlifts is that they’re a leg exercise only. Although the barbell RDL is lower body dominant, the movement wouldn’t be possible without the help of the erector spinae.

The erector spinae is a collection of muscles and tendons that run along either side of the spine. 

During the barbell Romanian deadlift, the erector spinae contract isometrically to stabilize your torso. This means that they contract without the muscle shortening or lengthening. Despite this, the erector spinae still reach between 60%–100% of their maximum activation during the lift.

Wrist Flexors 

The wrist flexors are a group of five muscles located on the anterior (palm) side of the forearm. They include the flexor carpi radialis, flexor carpi ulnaris, palmaris longus, and flexor digitorum superficialis. 

As you might guess from the name, the wrist flexors help flex (curl) the wrist. They also help the fingers grip heavy objects, in this instance, the barbell.

People with underdeveloped wrist flexor strength can use wrist straps during the barbell Romanian deadlift. Straps reduce the load on the wrist flexors by providing additional support to hold the weight.

Wrist Extensors 

Directly opposite the wrist flexors, you’ll find the wrist extensors. They are a group of muscles located on the posterior (back) side of the forearm. They include the extensor carpi radialis longus, extensor carpi radialis brevis, and extensor carpi ulnaris.

The wrist extensors help to bend the wrist backward and are involved in straightening the fingers.

During the barbell RDL, the wrist extensors help to keep your wrists neutral, aiding in wrist stability.

Hip Adductors

The hip adductors are a group of five muscles located on the inner thigh. These muscles include the adductor magnus, adductor longus, adductor brevis, pectineus, and gracilis. 

They are responsible for facilitating hip adduction. Simply put, this means drawing the legs toward the midline of the body.

During the barbell Romanian deadlift, the hip adductors help to maintain proper alignment of the legs and pelvis. They do this by preventing outward movement of the legs during the hip hinge movement. This prevents excessive outward movement of the legs, ensuring a controlled and balanced lift.

Equipment

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Deadlift

Barbell Stiff Leg Deadlift

Barbell Sumo Deadlift

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Dumbbell Stiff Leg Deadlift

High Knees

Cobra Stretch

Seated Forward Bend

Bodyweight Single-leg Deadlift

Butt Kickers

Jump Rope

Standing Forward Bend

Dynamic Hamstring Stretch

Dumbbell Single Leg Romanian Deadlift

Who Should Do It?

Athletes

Athletes of all kinds can benefit from using the barbell Romanian deadlift to strengthen the hamstring, gluteus, and lower back muscles.

Strengthening the hamstrings enhances sprinting and jumping abilities, while strong glutes improve hip extension and power generation for explosive movements. 

Using barbell RDLs to strengthen the lower back can enhance overall stability and help prevent injuries. Together, these combined benefits can make a world of difference in improving athletic ability.

Weightlifters And Bodybuilders

Strengthening the hamstrings and glutes by performing the barbell Romanian deadlift can also enhance performance for weightlifters and bodybuilders. 

They influence hip power and stability, which are crucial for performing heavy lifts and improving athletic performance. 

Additionally, a stronger lower back supports better posture, reducing the risk of injury during and in between workouts.

People With Weak Hamstrings

Weak hamstrings, compared to stronger quadriceps, are a common issue among the general population. It can lead to muscular imbalances, increasing the risk of injuries like hamstring strains and knee issues. 

Improved hamstring strength can also support better performance in various functional physical activities and lifts.

The barbell Romanian deadlift specifically targets and strengthens the hamstrings through hip extension. This makes it a wonderful option for people with weak hamstrings to improve strength and reduce muscular imbalances.

Who Should Not Do It?

People With Limited Posterior Strength And Mobility

People with limited posterior strength and mobility should avoid barbell RDLs. Inadequate strength and flexibility in the hamstrings and lower back can lead to improper form and an increased risk of injury. 

The dumbbell RDL is a better choice for these individuals as it allows for a greater range of motion and lighter weights. This can help to gradually improve strength and mobility while reducing injury risk.

Beginners

Barbell RDLs are a wonderful exercise for increasing strength. However, the movement requires a lot of low back strength and hip mobility for proper form. This makes it not the most ideal option for beginners.

Instead, check out other popular deadlift alternatives to help you get started building strength and mobility.

Benefits Of The Barbell Romanian Deadlift

Supports Stability

Stability when weight lifting refers to your ability to maintain control of the weights and proper alignment of the body. During the barbell Romanian deadlift, the hamstrings, glutes, and lower back muscles play the most important stabilizing roles.

However, improving muscle strength in the posterior chain can also positively affect stability during other exercises. For example, your ability to perform squats, deadlifts, and lunges will be improved by regularly performing the barbell RDL.

Improves Strength

The barbell Romanian deadlift is a wonderful option for anyone wanting to improve the strength of their posterior muscles. In this case, these include the glutes, hamstrings, calves, and erector spinae.

The deep hinge movement required during a barbell Romanian deadlift deeply activates the glutes and hamstrings. This is because it primarily involves movements at the hip joint, where these muscles are the main movers. 

During this movement, the hamstrings are placed under significant tension, providing control and stability during the lifting and lowering phases. At the same time, the glutes are engaged to extend the hips as you return to the upright position. They work to powerfully straighten the body from the hinge position.

Enhances Aesthetics

Lifting weights is one of the best ways to improve your physique for practical and aesthetic reasons. 

The barbell Romanian deadlift, in particular, is useful in achieving a strong and toned appearance. This is because it’s a compound exercise that targets many larger muscle groups simultaneously. 

Strengthening the hamstrings, glutes, and lower back enhances muscle mass, definition, and overall symmetry. This is crucial for a well-balanced and aesthetically pleasing physique.

Frequently Asked Questions

Are barbell Romanian deadlifts good for building muscle?

Yes, barbell Romanian deadlifts are excellent for building muscle, especially when used with the principles of progressive overload. They effectively target the hamstrings, glutes, and lower back, promoting muscle growth in these key muscle groups.

What impact does the barbell Romanian deadlift have?

Regularly performing the barbell Romanian deadlift can have several noticeable impacts on the body. The most noticeable is building muscle strength in the posterior muscles. However, the movement also improves hip mobility and flexibility, which can reduce injury risk.

Do barbell Romanian deadlifts make legs bigger?

Yes, barbell Romanian deadlifts can make your legs bigger by strengthening the hamstrings and glutes, which are major muscles in the legs.

Should I go heavy with barbell Romanian deadlifts?

How heavy you can lift during a barbell Romanian deadlift will depend on your level of strength and flexibility. Pain in the lower back during the exercise indicates that you should lower your loading weight.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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