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Daniel Mesa

Barbell RDL: How To & Benefits

Ready to boost your lower body strength and sculpt a solid foundation for a toned physique? Meet the Barbell Romanian Deadlift (Barbell RDL), a dynamic workout that targets your hamstrings, glutes, and lower back, helping you build a strong posterior chain. This guide goes into the specifics of the Barbell RDL and provides you with detailed, step-by-step instructions, professional advice, and substitute workouts to advance your fitness goals. Let’s get right into it!

How To Do The Barbell RDL

Set Up Your Stance

Approach the barbell with your feet hip-width apart. The bar should be positioned in front of you, about mid-foot. Ensure your toes are pointing slightly outward for stability.

Secure Your Grip

Bend your hips and knees to grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Your palms should face your body, and your fingers should be wrapped securely around the bar.

Maintain a Neutral Spine

Before lifting the bar, engage your core muscles to maintain a neutral spine. Your head, neck, and back should be aligned in a straight line.

Initiate the Movement

With your grip secure and core engaged, initiate the movement by hinging at your hips. Push your hips backwards while allowing your knees to bend slightly. This controlled hip hinge is crucial for targeting your hamstrings and minimizing stress on your lower back.

Lower the Barbell

As you hinge at your hips, slowly lower the barbell while maintaining the natural arch of your spine. Keep the barbell close to your body, allowing it to glide down along your thighs. Your hamstrings will begin to lengthen, creating a gentle stretch.

Feel the Hamstring Stretch

Lower the barbell until you feel a comfortable stretch in your hamstrings. Your back should remain flat and your chest open throughout the movement. Avoid rounding your back or allowing your shoulders to roll forward.

Drive Hips Forward

To return to the starting position, reverse the movement by driving your hips forward. Push through your heels and engage your glutes as you stand up. Keep the barbell close to your body as you rise.

Stand Tall

Once you’re fully upright, stand tall with your hips extended and shoulders pulled back. Your body should form a straight line from head to heels.

Repeat the Movement

Lower the barbell again by initiating the hip hinge and repeating the sequence. Perform the desired number of repetitions, focusing on maintaining proper form and controlled movement throughout.

Complete the Set

After completing the set, gently lower the barbell to the floor, maintaining a controlled descent.

Keep in mind that practice makes perfect. Before moving on to greater loads, start out with lesser weights to perfect your form.  The Barbell RDL offers a rewarding challenge that can enhance your lower body strength and overall fitness.

Our Tips For Barbell RDL Form

Tip 1: Engage Your Core

Before you begin the RDL, brace your core muscles to stabilize your spine and protect your lower back.

Tip 2: Maintain a Flat Back

Throughout the movement, ensure that your spine remains in a neutral position, preventing any excessive rounding or arching.

Tip 3: Hip Hinge 

Focus on pushing your hips backwards as you lower the barbell, maintaining a slight bend in your knees.

Common Barbell RDL Mistakes To Avoid

Mistake 1: Rounding your Back

Allowing your back to circle throughout the movement is one of the major mistakes. This can strain your lower back and diminish the effectiveness of the exercise. Maintain a straight, neutral spine from your head to your hips to ensure proper form and protect your back.

Mistake 2: Using Excessive Weight

Going too heavy too soon is a common problem. Using excessive weight can compromise your technique and raise the risk of injury. Begin with a weight that lets you do the action with perfect form, then gradually escalate as your strength and skill develop.

Mistake 3: Neglecting Hip Hinge

Proper execution of the RDL relies on the hip hinge movement pattern. Avoid the mistake of bending your knees excessively or squatting down. Instead, focus on pushing your hips back while maintaining a slight bend in your knees. This engages your hamstrings and glutes effectively, leading to better results.

Avoiding these errors and emphasising proper technique will help you maximize the Barbell RDL’s advantages and reduce your risk of getting injured. Remember that proper technique is essential to maximizing the benefits of this effective workout.

Muscles Worked By Barbell RDLs

barbell Romanian deadlift

The Barbell RDL engages a variety of muscle groups, providing a complete workout.


The Barbell RDL places significant emphasis on your hamstrings, and the muscles at the back of your thighs. As you lower the barbell, your hamstrings contract to control the movement, promoting strength and flexibility in this muscle group.


Engaging your glutes, the muscles responsible for hip extension, the Barbell RDL helps you build a firmer and more sculpted rear. This exercise targets both the gluteus maximus and medius, contributing to improved hip stability and overall lower body strength.

Lower Back (Erector Spinae)

The erector spinal muscles, located along your lower back, play a crucial role in maintaining spinal alignment and stability throughout the RDL movement. By supporting your back, these muscles help prevent slouching and contribute to a strong and well-supported core.

Barbell Romanian Deadlift Benefits

Mastering the Barbell Romanian Deadlift (RDL) unlocks a myriad of advantages for your fitness journey. This dynamic exercise targets multiple muscle groups while honing your lifting technique, making it a good addition to any strength training regimen.

Benefit 1: Good Muscle Engagement

The Barbell RDL is a dynamic compound exercise that targets multiple muscle groups simultaneously as you hinge at your hips and lower the barbell, your hamstrings, glutes, and lower back work harmoniously to control the movement. 

This holistic exercise engages the muscles along the posterior chain, contributing to improved muscle balance and reduced risk of injury. The RDL’s ability to effectively target these major muscle groups makes it an efficient choice for building functional strength and a sculpted lower body.

Benefit 2: Functional Strength and Posture

Your core muscles support your spine and preserve proper alignment when you complete the Barbell RDL. This improves the exercise’s effectiveness and has applications for your daily life. You’ll experience improved core stability and posture with regular RDL practice, both supporting a self-assured and upright stance. 

The RDL is a useful addition to your exercise regimen since it can help relieve discomfort from prolonged sitting or bad posture by strengthening your back and core muscles.

Benefit 3: Enhanced Hip Hinge Technique

Functional strength is about more than just lifting heavy weights – it’s about improving your ability to perform daily tasks easily and efficiently. The Barbell RDL’s focus on posterior chain muscles directly translates to bending, lifting, and reaching activities. 

By strengthening these muscle groups, you’ll find that everyday movements become smoother and less taxing on your body. Whether you’re picking up groceries, playing sports, or simply going about your day, the functional benefits of the Barbell RDL will enhance your overall quality of life.

Alternatives To The Barbell Romanian Deadlift

Exercise Option 1: Dumbbell Romanian Deadlift

With the Dumbbell Romanian Deadlift, you may target the same muscle groups while adding more stability issues as compared to the barbell form. Keeping the posterior chain engaged while concentrating on your hamstrings, glutes, and lower back requires holding dumbbells in each hand. The exercise’s unilateral nature also aids in addressing muscular imbalances and improving core stability. 

Dumbbell Romanian Deadlifts allow you to increase your range of motion and improve your muscle isolation, making for a complete lower-body workout.

Exercise Option 2: Single-Leg Romanian Deadlift

The Single-Leg Romanian Deadlift hones in on unilateral strength development and balance. By standing on one leg and lifting the opposite leg behind you, you engage your hamstrings, glutes, and core to stabilize your body throughout the movement. This exercise is particularly beneficial for athletes and individuals seeking to improve functional strength for activities that require balance and stability. 

The Single-Leg Romanian Deadlift also promotes greater muscle activation in each leg separately, helping to address any muscle imbalances and enhancing overall lower body symmetry.

Exercise Option 3: Kettlebell Swing

The Kettlebell Swing is a dynamic and explosive exercise that emphasizes hip hinging and engages multiple muscle groups, including the posterior chain. While not a direct replacement for the Romanian Deadlift, the Kettlebell Swing provides a unique cardiovascular and strength-building stimulus. 

This exercise is especially effective for developing explosive hip power, enhancing sports performance, and increasing cardiovascular endurance. Incorporating Kettlebell Swings into your routine can complement your lower body strength training and add variety to your workout regimen.

Bottom Line On Barbel RDLs

Including the Barbell Romanian Deadlift in your exercise program is a step toward developing a lower body that is more powerful and symmetrically built. Focus on using proper technique, pay attention to your body’s signals, and gradually increase the weight. Through unwavering commitment and a steady routine, you’ll observe the evolution of your lower body strength, paving the way for heightened athletic prowess and overall well-being.


Can I use dumbbells instead of a barbell for RDLs?

Yes, you can perform Dumbbell Romanian Deadlifts using the same technique to target your hamstrings and glutes effectively.

How often should I include Barbell RDLs in my workout routine?

Two to three times a week is ideal for optimal muscle development and recovery.

Can the Barbell RDL help with back pain?

Yes, by strengthening your lower back and core muscles, the RDL can alleviate back pain and improve posture.

Is the Barbell RDL suitable for beginners?

Absolutely, but start with lighter weights to focus on form and gradually increase the load as you become more comfortable.


  1. Koderi, et al. (2020). The effects of stance width on muscle activation and performance during Romanian deadlift exercise. Journal of Physics: Conference Series. 1529. 022026. 10.1088/1742-6596/1529/2/022026. 
  1. Fisher, et al. (2013). A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength. Physical therapy in sport : official journal of the Association of Chartered Physiotherapists in Sports Medicine. 14. 139-45. 10.1016/j.ptsp.2012.04.001. 
  1. Delgado,et al. (2019). Comparison Between Back Squat, Romanian Deadlift, and Barbell Hip Thrust for Leg and Hip Muscle Activities During Hip Extension. Journal of Strength and Conditioning Research. 33. 1. 10.1519/JSC.0000000000003290.