The barbell deadlift is a crucial exercise for anyone seeking to increase lower body strength and size. This compound movement targets the large muscle groups of the legs and allows you to lift heavy loads, which is essential for muscle growth. However, if you want to focus specifically on developing your posterior muscles – such as the glutes and hamstrings – the barbell Romanian deadlift is a variation that can help you achieve that goal.
The barbell Romanian deadlift (RDL) differs from the standard deadlift in that it starts where the standard version ends. Instead of lifting the weight off the floor, you initiate the movement while holding the weight at hip-level. This slight adjustment can have significant results, particularly for the posterior muscle groups as you control the weight through the movement.
To perform the barbell Romanian deadlift correctly, it’s important to pay attention to your form and technique. Men’s Health fitness director Ebenezer Samuel, C.S.C.S. and senior editor Brett Williams, NASM, provide guidance on how to execute the movement properly to avoid potential bad habits that could hinder your progress and increase the risk of injury.
### How to Do the Barbell Romanian Deadlift
1. **Get the Weight in Place:** Start by loading the bar onto a rack just below hip-level if you are using a heavy load. Grab the weight with an overhand grip and stand holding the bar. Alternatively, you can use standard deadlift form to lift the bar by standing with your feet shoulder-width apart, pushing your butt back, hinging forward to grab the bar with an overhand grip, and then pushing your feet through the floor to stand straight up.
2. **Organize Your Body:** Squeeze your shoulder blades, abs, and glutes while turning on your lats by “breaking the bar” – turning your armpits forward while gripping the barbell firmly.
3. **Perform the Movement:** Push your butt back and hinge at the hips to lower your torso, gliding the bar down your thighs. Keep your spine and neck in a neutral position by looking at the ground. Lower down until you feel tension in your hamstrings, pause, then squeeze your glutes to stand back up to the starting position.
4. **Additional Cues from Samuel:** Lower slowly to focus on the eccentric contraction, find your range of motion by lowering until you feel your hamstrings tighten, keep the bar close to your legs, and keep the reps light to maintain control over the movement.
### Benefits of the Barbell Romanian Deadlift
The barbell Romanian deadlift offers a more eccentrically-focused movement compared to the conventional deadlift. By lowering the weight through a full range of motion, you can isolate the hamstrings and glutes, resulting in more targeted muscle stimulus. While you may not be able to lift your maximum conventional deadlift weight with the RDL, the eccentric movement can lead to greater muscle growth.
### Muscles Worked By the Barbell Romanian Deadlift
The barbell RDL targets multiple muscle groups, with the glutes and hamstrings bearing the brunt of the work. Back muscles like the lats are engaged to support the weight and stabilize the spine, while core muscles also contribute to stability. Forearms get a workout as well, especially when using heavy loads and an overhand grip.
### Common Barbell Romanian Deadlift Mistakes
Form is crucial when performing the barbell Romanian deadlift, particularly with heavy weight. Rushing through the movement can limit muscle tension and increase the risk of injury. Lowering the weight slowly, pausing at the bottom of the range of motion, and maintaining proper head position are key to executing the movement safely and effectively.
### How to Add the Barbell Romanian Deadlift to Your Workouts
When incorporating the barbell RDL into your routine, focus on keeping the reps low – around 3 to 4 sets of 8 to 10 reps, or even 6 to 10 reps with heavier weights. Prioritize maintaining proper form over increasing volume or weight, as this will help you maximize the benefits of the exercise.
By incorporating the barbell Romanian deadlift into your leg day routine, you can target your glutes and hamstrings more directly while still engaging other muscle groups for a comprehensive lower body workout. Focus on proper form, control, and technique to reap the full benefits of this effective exercise.
