Strong legs get you up the stairs, a resilient lower back helps you lift your groceries in one go, and powerful glutes support your spine through a long day at the desk. If you want all three of these muscle groups to be powerful enough to handle whatever life throws at you, the barbell RDL (Romanian deadlift) 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, plus variations you can easily add to your fitness program.
What is a Barbell RDL?
The barbell Romanian deadlift (RDL) is a hip hinge exercise that begins from a standing position with the barbell held in front of your thighs. You might be familiar with the traditional RDL that starts from the floor. However, the barbell RDL differs in that it emphasizes the lowering 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 movements because it focuses on the posterior chain, or the muscles along the back side of your body. While squats and lunges work your quads, the barbell RDL gives your hamstrings and glutes a little extra love.
While you can perform Romanian deadlifts with various equipment, like dumbbells and kettlebells, the barbell RDL allows you to load more weight while remaining stable.
Perhaps most importantly, the RDL teaches an incredibly useful movement pattern: the hip hinge. Beyond its applications when it comes to exercise, this movement also builds a foundation for picking up heavy objects safely. In fact, studies show that mastering the hip hinge can lower back pain and improve movement quality in both athletic and everyday activities.
How To Do a Barbell RDL Step by Step
While it may be tempting to load as much weight as possible onto the plate, proper form is more important for maximum gains. So, here’s how to properly execute a barbell RDL:
- Starting position – Stand with your feet hip-width apart, holding the barbell in front of your thighs with an overhand grip. Position your hands roughly shoulder-width apart. Then, pull your shoulders back and down, engage your core, and slightly bend your knees.
- Hip hinge – Initiate the movement by pushing your hips back toward the wall behind you (this is the “hinge” movement). As you hinge your hips, the barbell will travel down the front of your thighs. Keep 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.
- Return – Drive through your heels and engage your glutes to return to standing, keeping the barbell close to your body the entire time. Exhale as you rise, letting the bar follow the same straight line as you come up.
Tips for Barbell RDL Beginners
Follow these beginner-friendly tips to quickly master barbell Romanian deadlift basics:
- Practice the hip hinge pattern without weight first. Stand a few inches from a wall, facing away, and try to tap your glutes to the wall while keeping your chest up and back flat.
- Start with dumbbells if the barbell feels awkward. 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 plates to maintain balance. If you’re having trouble lifting the barbell without toppling over, you should start with less weight. This will ensure you learn the proper movement pattern while still getting a workout.
Keep in mind that it takes time to learn proper technique, so don’t rush into it. Slow down and build solid movement patterns with loads that feel manageable. Even if you work slowly, you’ll be handling weights that felt impossible on day one before you know it.
How to Fix Common Barbell RDL Mistakes
As we mentioned, form and control are everything when it comes to the barbell RDL. By knowing which common form and control mistakes to watch out for (and how to fix them), you can ensure a safer, more effective workout:
- Rounding the back – When your lower back rounds, you shift stress from your hamstrings and glutes onto your spinal disks. Fix 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, you’re going too low.
- Bending your knees too much – Many people try to do a squat rather than a hip-hinge when performing a barbell RDL. Remember: Your knees should maintain that slight bend you started with, without traveling forward.
- Letting the bar drift forward – When the barbell moves away from your body, it creates unnecessary stress on your lower back. Keep the bar path vertical and close to your legs throughout the entire movement.
- Moving too fast – Rushing through reps reduces the muscle-building benefits of lowering the bar. Count to three on the way down, pause briefly at the bottom, then return to standing in one controlled movement.
Is a Barbell RDL for Back or Glutes?
This is one of the most common questions about the RDL. The truth is, both your back and glutes benefit from the move.
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 excellent for building strength and muscle..
However, if you’re feeling the exercise mostly in your lower back, it usually means your form needs adjustment. The lower back should feel engaged but not strained with the majority of the work happening in your hamstrings and glutes. In order to shift more emphasis to your glutes, drive your hips forward and contract your glutes as you stand up straight.
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 build weight gradually to your comfort level.
When you’re familiar with the movement, you can focus on increasing your maximum weight. Most people can RDL approximately 60-80% of their conventional deadlift max.
Barbell RDL vs. Other Lower Body Exercises
If you’re curious 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 what muscles you’re trying to target.
Barbell RDL vs. Regular Deadlifts
A regular deadlift starts from the floor and involves more knee bending, making them 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 build 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-dominant 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 training:
- Single-Leg Barbell RDL – Hold the barbell 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 to balance.
- Deficit RDL – Stand on a weight plate or small platform to increase your range of motion. This variation intensifies the hamstring stretch, but you should only attempt this after perfecting standard RDL form.
- Tempo RDL – Slow 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 build 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 (though that’s a nice bonus). It also helps you learn to move well, protecting your spine during everyday activities so you can tackle life more confidently.
If you want to see the technique demonstrated step by step from one of our certified trainers, check out this video tutorial to see proper barbell RDL form in action.
At Chuze Fitness, we’re passionate about helping you master movements like the barbell RDL. When you’re ready to practice your form with expert guidance, our trainers are here to help. Experience group classes, 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. https://www.cnn.com/2025/05/29/health/glute-strength-chronic-pain-relief-wellness
Sensors. Lower Back Injury Prevention and Sensitization of Hip Hinge with Neutral Spine Using Wearable Sensors during Lifting Exercises. https://pmc.ncbi.nlm.nih.gov/articles/PMC8402067/
Mikolo Fitness. RDL vs Deadlift Weight: How To Choose the Right Lift for Your Goals. https://gym-mikolo.com/blogs/home-gym/rdl-vs-deadlift-weight-how-to-choose-the-right-lift-for-your-goals?srsltid=AfmBOoruiGTOu8VQJ6KGXxqzQRgV_hTYKkxEhSEhdphd2GVj44qMKA5Q
