Barbell Romanian Deadlifts (RDLs)

Barbell Romanian Deadlifts (RDLs) are a highly effective hip-hinge movement that targets the hamstrings and glutes while also strengthening the lower back and core. This exercise helps improve posterior chain development, flexibility, and overall strength. Proper form and controlled movement are key to maximizing results and preventing injury.

How to Perform Barbell Romanian Deadlifts (RDLs)

Follow these steps to perform barbell Romanian deadlifts with proper form:

• Step 1: Stand with your feet hip-width apart and hold a barbell in front of you with an overhand grip, hands slightly wider than shoulder-width.
• Step 2: Engage your core and maintain a slight bend in your knees as you begin to hinge at the hips.
• Step 3: Lower the barbell down your thighs by pushing your hips back while keeping your back flat and chest lifted.
• Step 4: Lower the bar until you feel a stretch in your hamstrings or until the bar reaches mid-shin level.
• Step 5: Drive through your heels and extend your hips forward to return to the starting position while squeezing your glutes at the top.
• Step 6: Repeat for the desired number of repetitions while maintaining control throughout the movement.

Tips to Perform Barbell Romanian Deadlifts

• Keep your back straight and avoid rounding your spine to prevent injury.
• Focus on hinging at the hips rather than bending at the knees.
• Engage your core throughout the movement for added stability.
• Lower the barbell in a slow and controlled motion to maximize hamstring activation.
• Use lighter weights when starting to perfect your form before progressing to heavier loads.