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Exercise handout — move better, feel better.
Barbell RDL
Barbell Romanian deadlift for maximal posterior chain loading. Advanced exercise requiring excellent hip hinge mechanics.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
barbell
Gym
- barbell (No safe home substitute has been reviewed yet.)
No equipment? Try: barbell
Dosage
3
Sets
8
Reps / Time
90 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Hold barbell at front of thighs, overhand grip
- Stand with feet hip-width apart
- Slight bend in knees
Step 1 of 4
Brace core and keep spine neutral
Step 2 of 4
Push hips back, lowering bar along legs
Step 3 of 4
Go until you feel hamstring stretch or mid-shin
Step 4 of 4
Drive hips forward to return to standing
Breathing
- Inhale and brace on descent
- Exhale on the drive up
Form Cues
- Bar stays against legs
- Hips push back, not down
- Spine never rounds
- Feel hamstrings loading
Common Mistakes to Avoid
- Rounding low back
- Bar drifting forward
- Going too deep
- Knees bending too much
Safety Information
Master dumbbell version first. Stop if form breaks.
Progressions
Heavier weight, deficit RDL
Regressions
Dumbbell RDL, lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.