Barbell romanian deadlift

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Erector Spinae, Adductor Magnus

How to do it

1. Begin in a squat position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.
2. Stand up by driving through your heels and extending your hips and knees until you are standing straight with the barbell hanging in front of your thighs.
3. From this standing position, hinge at your hips and push them back, lowering the barbell down the front of your legs while keeping your back straight and knees slightly bent. Lower the barbell until it passes your knees.
4. Drive your hips forward to return to the standing position, lifting the barbell back up while keeping it close to your legs. Repeat for the desired number of repetitions.

Form tips

• Keep the barbell close to your body to ensure an efficient and safe lift.
• Focus on hinging at the hips rather than bending at the waist to properly target the hamstrings and glutes.
• Control the descent of the barbell to maximize muscle engagement and prevent strain.