How to perform Barbell Romanian Deadlift with proper form
Setup
- Barbell Position: Place the barbell on the floor close to your shins.
- Grip: Stand with your feet shoulder-width apart. Bend at the hips and knees to grasp the barbell with an overhand grip, just outside your legs.
Starting Position
- Feet: Your feet should be flat on the ground.
- Back: Keep your back straight and chest lifted. Your spine should be in a neutral position.
- Hips: Shoulders should be slightly in front of the barbell.
Execution
- Hinge at Hips: Initiate the movement by hinging at your hips while maintaining a slight bend in your knees.
- Lower the Bar: Keep the barbell close to your body as you lower it down to mid-shin level or until your torso is nearly parallel to the ground.
- Engage Muscles: Focus on engaging your hamstrings and glutes throughout the movement.
Return
- Reverse Motion: Drive through your heels to push your hips forward, returning to a standing position.
- Stand Tall: Squeeze your glutes at the top and ensure your back remains straight.
Common Mistakes
- Rounding the Back: Keep your back straight to avoid injury.
- Letting Bar Drift: Maintain a close grip to your body during the lift.
- Excessive Knee Bend: This should be a hip-dominant movement, not a squat.
Tips
- Start with lighter weight to master the form.
- Maintain a controlled pace for both lowering and lifting the barbell.
Exercises
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves