Exercise · hip hinge
Barbell Romanian deadlift
Barbell Romanian deadlift is an intermediate hip hinge movement that trains hamstrings, glutes, lower_back, done with a barbell. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 6–10 reps, tempo 3-0-1.
The most common mistake is bar drifting forward and lower back rounding. If a barbell or the movement itself doesn't suit you, Dumbbell Romanian deadlift or Lying leg curl or 45° back extension cover the same pattern. It's usually held back for back, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Start standing, bar at hips, soft knees | खड़े होकर शुरू, बार कूल्हों पर, घुटने थोड़े मुड़े |
| 2 | Hips back, bar slides down thighs to mid-shin | कूल्हे पीछे धकेलो, बार जांघों से सटे नीचे जाए |
| 3 | Keep lats tight so the bar stays close; stand by driving hips forward | पीठ टाइट, बार शरीर के पास, कूल्हे आगे धकेल कर खड़े हो |
Equipment & who it fits
Needs a barbell, rated intermediate, held back for back, pregnancy issues. Search "barbell romanian deadlift" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Barbell Romanian deadlift work?
- Barbell Romanian deadlift primarily trains hamstrings, glutes, lower_back, using a hip hinge pattern with a barbell.
- What's the most common mistake with Barbell Romanian deadlift?
- Bar drifting forward and lower back rounding
- What can I do instead of Barbell Romanian deadlift?
- The closest substitutes in this database are dumbbell romanian deadlift, lying leg curl, back extension 45, which train the same pattern with different equipment.