Romanian Deadlift to High Pull (Barbell)
A compound strength exercise that combines a hip-hinge movement with an upper-body pull to target the posterior chain and shoulders. It builds coordination between the hamstrings, glutes, and upper back.
This complex movement taxes both the central nervous system and the lower back. AI coaching optimizes your training by monitoring your Heart Rate Variability (HRV) and sleep data to determine if your recovery status supports this high-demand exercise or if a regression is needed. Additionally, by analyzing your RPE and rep velocity over time, the app ensures you are maintaining the explosive intent of the pull without compromising spinal integrity due to fatigue.
Form Cues
- Hinge your hips back while keeping the bar close to your thighs
- Drive your hips forward explosively to initiate the upward movement
- Pull your elbows high and wide as your hips reach full extension
- Keep your core braced and spine neutral throughout the lift
- Control the bar on the way down to reset safely
- Don't round your lower back during the hinge phase
- Don't pull with your arms before your hips are fully extended
- Don't let the barbell drift away from your body
- Don't shrug your shoulders up toward your ears; focus on elbows out
- Don't hyperextend your lower back at the top of the movement
Common Mistakes
- Rounding the lumbar spine
- Using the arms too early (early arm bend)
- Squatting the weight instead of hinging
- Lack of explosive hip drive
- Allowing the bar to drift forward
Muscles Worked
This exercise primarily strengthens the entire posterior chain, with the hamstrings and glutes driving the initial heavy lifting via the hip hinge. As the movement transitions to the top, the upper trapezius, lateral deltoids, and upper back muscles engage dynamically to pull the weight high.
Primary
Secondary
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