Barbell Romanian Deadlift


Gym Equipment Needed

Musle Group



Set up a barbell on the floor and load the appropriate weights. At BLK BOX GYM, our expert trainers will guide you through the proper setup for the Barbell Romanian Deadlift. They will help you position the barbell correctly and ensure your form and technique are optimized for safety and effectiveness.

Starting Position

Assume the correct starting position to maximize the benefits of the Barbell Romanian Deadlift:

  1. Stand with your feet hip-width apart, with the barbell in front of you.
  2. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Maintain a straight back, engage your core, and retract your shoulder blades.
  4. Position the barbell against your thighs, with your arms fully extended.


Execution: Execute the Barbell Romanian Deadlift with proper form and technique:

  1. Take a deep breath, brace your core, and initiate the movement by hinging at the hips.
  2. Maintain a slight bend in your knees as you lower the barbell down your thighs, keeping it close to your body.
  3. Lower the barbell until you feel a stretch in your hamstrings, ensuring your back remains straight and your core engaged.
  4. Reverse the movement by driving your hips forward and extending your knees, returning to the starting position.
  5. Squeeze your glutes at the top of the movement, maintaining tension in your hamstrings and core.
  6. Repeat the movement for the desired number of repetitions.

Muscles Involved: The Barbell Romanian Deadlift effectively targets and strengthens various muscle groups, including:

  • Hamstrings
  • Glutes
  • Lower back (Erector Spinae)
  • Core muscles

Tips on doing this exercise

Maximize the benefits of the Barbell Romanian Deadlift with these tips from our experienced trainers:

  1. Maintain a neutral spine throughout the movement, avoiding excessive rounding or arching of your back.
  2. Keep the barbell close to your body, ensuring it maintains contact with your thighs.
  3. Engage your core and focus on hinging at the hips to emphasize the activation of your posterior chain.
  4. Control the descent of the barbell, emphasizing the stretch in your hamstrings.

Common Mistakes

Common Mistakes to Avoid: With guidance from our expert trainers, you can avoid common mistakes and optimize your Barbell Romanian Deadlift technique:

  1. Avoid rounding your back or allowing it to excessively arch during the movement. Maintain proper spinal alignment.
  2. Don't use momentum or jerk the barbell. Emphasize controlled movements and maintain tension in your muscles.
  3. Avoid using excessive weight that compromises your form. Start with lighter weights and gradually increase as your technique improves.

Recommended Ranges

At BLK BOX GYM, we provide personalized recommendations based on your fitness goals:

  • For strength development, aim for 4-6 repetitions per set, performing 3-5 sets with challenging weights.
  • For muscle hypertrophy (growth), target 8-12 repetitions per set, performing 3-4 sets with moderate weights.

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