Barbell Romanian Deadlift (RDL)

The Barbell Romanian Deadlift (RDL) is a precision strength exercise that targets the hamstrings, glutes, and lower back, reinforcing control and stability throughout the posterior chain. Unlike the conventional deadlift, the RDL starts from a standing position and emphasises the eccentric (lowering) phase, teaching athletes how to hinge properly while maintaining spinal integrity.

To perform, start with the barbell in your hands at hip height. With a slight bend in your knees, hinge at the hips, pushing them backward while keeping your spine neutral and chest proud. Lower the bar along your thighs until you feel a deep stretch in your hamstrings, then drive your hips forward to return to standing, squeezing your glutes at the top.

This movement enhances hip hinge mechanics, strengthens tendons and connective tissue, and improves force transfer in explosive lifts like cleans and snatches. It’s also a key accessory for athletes in HYROX, CrossFit, and powerlifting due to its ability to develop raw posterior power while reducing risk of back strain.

Common mistakes include rounding the lower back, bending the knees too much, or letting the bar drift away from the body. Cue “hips back, not down,” “keep the bar close,” and “brace before you move.”

In Relentless Bravery Fitness, the Barbell RDL symbolises controlled power — the strength to load, hold, and move with precision. Each rep is about mastery, not momentum.

Program 4×6–8 for strength, 3×10–12 for hypertrophy, or use tempo variations for positional control (3-second lower, 1-second pause).

Why is it call a “Romanian” Deadlift (RDL)

The Romanian deadlift is called the RDL because a Romanian weightlifter, Nicu Vlad, was seen performing the lift in the U.S. in 1990. When asked what it was called, he explained it had no name, so a spectator suggested they call it the “Romanian deadlift” in his honor, and the name stuck.  

You can watch this video to see the difference between a deadlift and a Romanian deadlift: