Barbell Romanian Deadlift

Starting position

1. Take the bar from the rack (set at about mid-thigh height) with an overhand grip slightly wider than your hips.
2. Step back with your feet hip-width apart, toes pointing forward.
3. Unlock your knees slightly, set your shoulder blades back and brace your abs. The bar rests against your thighs, arms straight.

Execution

1. Inhale, push your hips back and hinge forward. Keep the slight knee bend without changing it.
2. The bar slides down in contact with your thighs, then past your knees.
3. Lower while your back stays flat and you feel a stretch in your hamstrings — usually to just below the knees or mid-shin.
4. Exhale, drive your hips forward, squeeze your glutes and stand up, keeping the bar close to your legs. Don't lean back at the top.

Common mistakes

• Rounding the back — the load moves to the lower back and injury risk goes up.
• Bar drifting away from the legs — longer lever arm, more strain on the back.
• Knees bending more and more during the rep — it turns into a conventional deadlift and the hamstrings get less stretch.
• Trying to reach the floor at all costs — the back inevitably rounds.

Beginner tips

• Start with the empty bar (20 kg) or a light load and practice the hinge.
• Keep your gaze forward and slightly down, don't crank your head up.
• Add weight only when your back stays flat on every rep.

Alternatives

• Single-Leg Romanian Deadlift (Contralateral Dumbbell) — with a dumbbell, one leg at a time
• Hyperextension — similar work with support and less weight
• Lying Leg Curl — isolated hamstring work