Barbell Romanian deadlift

In this video Head Coach, Adrian Ball, covers the Barbell Romanian Deadlift (aka the RDL). The RDL is an exercise for the overall development of the posterior (rear) body including the Glutes, Hamstrings and Spinal Erectors. It is also one of Adrian’s favourite movements to perform.


  1. Load a barbell and stand with your feet shoulder-width apart and toes forwards. Position the barbell so that it’s over your shoelaces when you look straight down.
  2. Bend down and grab the bar with a slightly wider than shoulder-width grip, be sure to keep your back flat and shoulders over the barbell. Once you have stood up, be sure to brace.
  3. Once you have set the back, brace the core and push the hips back while maintaining a flat back. Keep the knees positioned over the ankles.

  4. Once you have assumed a position in which the hamstrings are contracted, the back is flat, and the barbell is a few inches below the knee, stand up, keeping the barbell close to your body.
  5. At the top of the movement, contract the upper back, core, and glutes by flexing from the middle of the back to the glutes (Bum).
  6. Repeat for repetitions.


Check out the other leg movements we have available on the site by simply selecting “Legs” in the categories.


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