Romanian deadlift with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 61

Average per rep (lbs)*: 134

Description: Stand with your feet shoulder-width apart and grab the barbell using a shoulder-width pronated (overhand) grip. Ensure your arms are extended and the barbell is resting against the front of your thighs. Keep your knees slightly bent. Inhale and push your butt back, hinging forward at your hips, lowering the barbell down your thighs until you feel a slight stretch in your hamstrings. Exhale as you extend your hips and pull the barbell back up your legs to the starting position. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Exercise ID: 00293

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Focus on the Hips: The Romanian Deadlift is all about hinging at the hips. Keep your knees slightly bent and push your hips back as you lower the barbell. This hinge movement is crucial for targeting the hamstrings and glutes.
Maintain a Neutral Spine: Keep your spine neutral throughout the exercise. Avoid rounding your back by keeping your shoulder blades retracted and your chest open. This helps in preventing injury and ensures proper form.
Engage Your Core: Tighten your core muscles to stabilize your back. This also supports the maintenance of a neutral spine and prevents any unnecessary strain on your lower back.
Bar Path: The barbell should stay close to your body as you perform the lift. Let the barbell slide down the front of your legs. If the bar drifts away from your body, it can put stress on your lower back.
Grip Strength: Use a grip that feels comfortable and secure. You can use either a double overhand grip or a mixed grip (one hand over, one hand under) as you progress to heavier weights.
Range of Motion: Lower the barbell until you feel a stretch in your hamstrings, but not so far that your form breaks. Flexibility varies from person to person, so listen to your body and avoid forcing the range of motion.
Controlled Movements: Perform the movement slowly and with control. This ensures that you are targeting the correct muscles and reduces the risk of injury.
Use a Mirror: If possible, perform the exercise in front of a mirror. This allows you to monitor your form and make adjustments as needed.
Warm Up: Ensure your muscles are warm before attempting RDLs. Include dynamic stretches or a light warm-up set to prepare your hamstrings and lower back for the movement.
Foot Position: Plant your feet shoulder-width apart with your toes pointing forward or slightly outward. This stance promotes better balance and stability.
Breathing Technique: Inhale as you lower the barbell and exhale as you bring it back up to the starting position. Proper breathing helps maintain core stability and aids in performance.
Progress Gradually: Start with lighter weights to master proper form. Gradually increase the weight as you become more comfortable with the exercise.

Exercise overview

Exercise tips and tricks

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