Strong legs power you up the stairs, an elastic lower back helps you lift your groceries in one go, and strong glutes support your spine during a long day at the office. If you want all three of these muscle groups to be strong enough to handle whatever life throws at you, the RDL (Romanian Deadlift) bar is your answer.
This exercise practices proper hip hinge movement, strengthens your posterior chain, and translates directly to real life, teaching your body to move as one connected unit.
This guide walks you through everything you need to know about the barbell RDL from setup to execution, as well as variations you can easily add to your workout routine.
What is Barbell RDL?
The barbell Romanian deadlift (RDL) is a hip hinge exercise that starts from a standing position with the bar held in front of your thighs. You may be familiar with the traditional floor-starting RDL. However, the RDL bar differs in that it emphasizes the lower portion of the movement as you push your hips back and lower the bar toward the ground.
This exercise is different from other lower body moves because it focuses on the posterior chain, or the muscles along the back of your body. While squats and lunges work your quads, the RDL bar gives your hamstrings and glutes some extra love.
While you can perform Romanian deadlifts with a variety of equipment such as dumbbells and kettlebells, the barbell RDL allows you to load more weight while remaining stable.
Perhaps most importantly, RDL teaches an incredibly useful movement pattern: the hip hinge. Beyond its exercise applications, this movement also builds the foundation for safely picking up heavy objects. In fact, studies show that mastering the hip hinge can lower back pain and improve the quality of movement in both sports and everyday activities.
How to do a Barbell RDL step by step
While it may be tempting to load as much weight on the plate as possible, correct form it is more important for maximum profits. So, here’s how to properly perform a barbell RDL:
- Starting position – Stand with your feet hip-width apart, holding the bar in front of your thighs with an overhand grip. Place your hands about shoulder width apart. Then pull your shoulders back and down, engage your core and bend your knees slightly.
- Hip hinge – Start the movement by pushing your hips back towards the wall behind you (this is the “hinge” movement). As you hinge your hips, the bar will travel across the front of your thighs. Hold it close to your body with your back flat and chest lifted. Then inhale and lower the bar until you feel a deep stretch in your hamstrings at the bottom of the movement.
- Performance – Drive through your heels and engage your glutes to return to standing position, keeping the bar close to your body the entire time. Exhale as you go up, letting the bar follow the same straight line as you go up.
Barbell RDL Beginner Tips
Follow these beginner-friendly tips to quickly master the basics of the Romanian deadlift:
- Practice the hip hinge pattern without weight first. Stand a few inches from a wall, facing away, and try to slam your buttocks into the wall while keeping your chest and back flat.
- Start with dumbbells if the barbell feels uncomfortable. Dumbbells allow more freedom of movement so you can focus solely on learning the basics.
- Limit your range of motion at first. Stop where you can maintain a flat back and neutral spine, then gradually increase your depth as you become more flexible.
- Use lighter dishes to maintain balance. If you have trouble lifting the bar without tipping over, you should start with a lighter weight. This will ensure that you learn the correct movement pattern while still training.
Keep in mind that it takes time to learn the proper technique, so don’t rush it. Slow down and create steady movement patterns with loads that feel manageable. Even if you work late, you’ll be handling weights that were impossible the first day before you know it.
How to Fix Common RDL Barbell Mistakes
As we mentioned, form and control are everything when it comes to the barbell RDL. Knowing what common form and control mistakes to look out for (and how to fix them) can ensure a safer, more effective workout:
- Rounding of the back – When your lower back rounds, you transfer stress from your hamstrings and glutes to your spinal discs. Correct this by keeping your chest proud and your gaze slightly forward. If you can’t maintain a flat back through your full range of motion, go too low.
- Bending your knees a lot – Many people try to squat instead of hip hinge when performing barbell RDLs. Remember: Your knees should maintain the slight bend you started with, without traveling forward.
- Let the bar move forward – When the bar moves away from your body, it creates unnecessary stress on your lower back. Keep the path of the bar vertical and close to your feet throughout the movement.
- It moves very fast – Rushing the reps reduces the muscle growth benefits of lowering the barbell. Count to three on the way down, pause briefly at the bottom, then return to standing position in one controlled motion.
Is the Barbell RDL for the back or the glutes?
This is one of the most frequently asked questions about RDL. The truth is that both your back and glutes benefit from movement.
An RDL primarily targets your hamstrings and glutes while recruiting your lower back muscles to stabilize your spine. The barbell has the added benefit of loading your posterior chain with heavier weights than most other equipment, making it great for building strength and muscle.
However, if you feel the exercise mostly in your lower back, it usually means your form needs adjusting. Your lower back should feel engaged, but not strained, as most of the work happens in your hamstrings and glutes. To put more emphasis on your glutes, drive your hips forward and contract your glutes as you stand up.
How Much Weight Should You RDL?
The right weight for the barbell RDL depends on your experience level, flexibility and strength. If you’re not sure where to start, it’s best to gradually increase the weight to your comfort level.
Once you are familiar with the movement, you can focus on increasing your maximum weight. Most people can RDL about 60-80% of their conventional deadlift max.
Barbell RDL vs other lower body exercises
If you’re wondering how the barbell RDL compares to other leg exercises, know that each movement serves its own purpose. The right choice for your routine depends on the muscles you are trying to target.
Barbell RDL vs. Regular Deadlifts
A regular deadlift starts from the floor and involves more knee bend, making it a full-body compound lift. RDLs start from standing and focus more specifically on the hip hinge with less knee involvement.
If you want to gain strength and power, a deadlift is a good place to start. If you’re more focused on building your hamstrings and glutes while perfecting your hip hinge, RDLs are your go-to.
Barbell RDL vs. Squats
Squats are quad dominance exercises that involve significant knee flexion. RDLs are hip-dominant movements that target the posterior chain with minimal knee movement.
Both exercises belong in a well-rounded leg routine because squats build your quads and overall leg strength, while RDLs strengthen the back of your legs.
Other variations to try
Once you’ve mastered the standard barbell RDL, these variations can enhance your workout:
- One Leg Barbell RDL – Hold the bar with both hands and perform the RDL standing on one leg. This variation challenges your balance while building unilateral strength.
- Dumbbell RDL – Using dumbbells instead of a barbell offers more freedom of movement and works well for home workouts. The dumbbell variation also requires more core stability since you don’t have a single fixed bar for balance.
- RDL deficit – Stand on a weight plate or small platform to increase your range of motion. This variation intensifies the hamstring stretch, but should only be attempted after you’ve perfected standard RDL form.
- Tempo RDL – Slow down your reps to increase time under tension. Lower for a count of three, pause at the bottom, then rise for another count of three to gain strength and control without adding extra weight.
Do better deadlifts with Chuze Fitness
The barbell RDL is one of the most effective exercises for building posterior chain strength. Mastering the hip hinge allows you to do more than lift heavier weights (although that’s a nice bonus). It also helps you learn to move well, protecting your spine during everyday activities so you can face life with more confidence.
If you’d like to see the technique demonstrated step-by-step by one of our certified instructors, check out this instructional video to see proper RDL barbell form in action.
At Chuze Fitness, we’re passionate about helping you master moves like the RDL bar. When you’re ready to practice your form with expert guidance, our trainers are here to help. Experience group lessons, personal training, quality equipment, amenities, and most importantly, a supportive, welcoming community—only at Chuze.
Sources:
CNN Health. Strong Glutes, Healthy Body: Why Your Backside Matters More Than You Think.
Sensors. Lower back injury prevention and hip joint awareness with neutral spine using wearable sensors during lifting exercises.
Mikolo Fitness. RDL vs Deadlift Weight: How to Choose the Right Lift for Your Goals.
