CompoundBarbell
Barbell Romanian Deadlift
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–6 sets × 3–6 reps (75–90% 1RM, RPE 7–9)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Stand tall holding the bar at thigh level with an overhand or mixed grip; feet about hip-width.
- Soften your knees slightly and keep that knee angle nearly fixed.
- Inhale, brace your core, and pull your lats tight to keep the bar close.
- Push hips back as your torso tips forward, sliding the bar down your thighs.
- Lower until you feel a strong hamstring stretch while keeping a neutral spine (often around mid-shin).
- Pause briefly with tension—bar stays close, shoulders packed.
- Drive hips forward to stand up, keeping the bar brushing your legs.
- Finish tall with glutes squeezed, without leaning back.
💡Coaching Cues
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Think “hips back” to start the movement.
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Keep the bar close—almost scraping your legs.
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Maintain a neutral spine from head to tailbone.
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Stop when the hamstrings say “enough,” not when the plates touch the floor.
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Stand up by pushing hips through, not by yanking with the arms.
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Maintain control and proper form throughout.
⚠️Common Mistakes
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Rounding the lower back at the bottom.
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