Romanian Deadlift (Barbell)
Complete guide to Romanian Deadlift (Barbell). Learn proper form, technique, and execution. Targets Hamstrings — Outer Hamstring, Inner Hamstring. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Romanian Deadlift (Barbell)
Add the appropriate amount of weight and stand with the bar over your mid-foot, feet hip-width apart.
Hinge at the hips and grab the bar with an overhand grip, keeping your back flat and chest up.
Retract your shoulder blades, engage your abs, and take a breath.
Drive through your heels to stand tall and exhale.
Hinge at the hips and push them back, lowering the bar down your legs until you feel a stretch in your hamstrings. Keep your knees slightly bent.
Drive your hips forward to return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |