Library / Hamstrings
Barbell Romanian Deadlift (RDL)
Barbell · Hinge · Compound
HamstringsGlutes Erector SpinaeLatsForearms
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Erector Spinae, Lats, Forearms
- Equipment
- Barbell
- Movement pattern
- Hinge (Pull force)
- Difficulty
- Intermediate
- Working rep range
- 6-10 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Start from the top standing position with a soft 15 degree knee bend locked in place.
- Push your hips straight back toward the wall behind you while keeping the bar grazing your thighs.
- Stop as soon as your hips cannot travel further back (usually mid-shin) to preserve a flat spine.
- Drive your hips forward to stand tall.
Joint & safety considerations
Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
| Heavy Kettlebell Romanian Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Kickstand One Leg Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Sumo Deadlift | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.