Romanian Deadlift (Barbell)
The Barbell Romanian Deadlift (RDL) is a fundamental hip-hinge exercise that builds strength and muscle mass in the posterior chain, specifically the hamstrings and glutes. Unlike a conventional deadlift, it starts from a standing position and emphasizes the lowering phase to create significant tension and stretch in the muscles.
Because the Romanian Deadlift places high demand on your central nervous system and lower back, the AI analyzes your HRV and sleep data to optimize load intensity, preventing overtraining before you even lift. If you report lower back tightness, the app remembers this pain association and can suggest regressions like the Landmine RDL or adjust volume to ensure safety. Additionally, by tracking your specific recovery curves for the posterior chain, the AI ensures you are stimulating hypertrophy without exceeding your body's ability to repair tissue.
Form Cues
- Keep the barbell in contact with your legs throughout the entire movement.
- Push your hips back as far as possible while keeping your weight in your heels.
- Maintain a slight, fixed bend in your knees without squatting down.
- Brace your core and keep your spine rigid and neutral.
- Squeeze your glutes hard to return to the standing position.
- Don't let the barbell drift forward away from your shins.
- Don't round your lower back or shoulders at the bottom of the movement.
- Don't bend your knees further as you lower the weight; keep the angle constant.
- Don't hyperextend or lean back excessively at the top of the lift.
- Don't look up at the ceiling; keep your neck aligned with your spine.
Common Mistakes
- Allowing the bar to drift away from legs
- Rounding the lumbar spine
- Turning the movement into a squat
- Not engaging the lats
- Shortening the range of motion
Muscles Worked
The Romanian Deadlift primarily targets the hamstrings and glutes through a deep, loaded stretch, making it one of the most effective movements for posterior chain hypertrophy. It also relies heavily on the erector spinae for isometric stabilization to maintain a neutral spine, while the forearms and upper back work to maintain a strong grip and posture.
Primary
Secondary
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