Barbell Romanian Deadlift

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Hips · Spine

80%

Lower Back

20%

Equipment

Barbell

Setup / Starting Position

Stand tall with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip (palms facing down), hands positioned slightly wider than shoulder-width apart.
Engage your core and keep your chest lifted throughout the exercise.

Exercise Position

Hinge at your hips and lower the barbell towards the floor, keeping your back straight and knees slightly bent.
Lower the barbell until you feel a stretch in your hamstrings.

Form & Performance

Return to the starting position by driving through your heels and squeezing your glutes at the top.
Keep the barbell close to your body throughout the movement.