ClapMove · clapmove.com
Exercise handout — move better, feel better.
Barbell RDL
Barbell Romanian deadlift for hamstring and glute development under heavier load.
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: Dumbbells
Dosage
4
Sets
8
Reps / Time
120 sec
Rest
3 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Hold barbell at hip level with overhand grip
- Feet hip-width apart
- Soft bend in knees
Step 1 of 4
Push hips straight back
Step 2 of 4
Lower bar along front of legs
Step 3 of 4
Feel hamstring stretch
Step 4 of 4
Drive hips forward to stand, squeeze glutes
Breathing
- Inhale as you lower
- Exhale as you stand
Form Cues
- Bar stays close to legs
- Hips go back, not down
- Back stays flat throughout
- Squeeze glutes at top
Common Mistakes to Avoid
- Rounding back
- Bar drifting away from legs
- Bending knees too much
- Not feeling hamstrings
Safety Information
Never round back. Use weight you can control.
Progressions
Increase weight, deficit, snatch grip RDL
Regressions
Lighter weight, dumbbell RDL
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.