If you want to build a strong, resilient backside and hamstrings, learning how to do an RDL with a barbell is a fundamental skill. This hinge movement is a powerhouse for posterior chain development, and doing it correctly is key to seeing results and staying safe.
We’ll walk you through the entire process, from setup to execution. You’ll learn the common mistakes to avoid and how to make the exercise work best for your body.
How to Do an RDL With a Barbell
This section breaks down the movement into simple, manageable steps. Focus on mastering the pattern with light weight or even just a bar before adding load.
Step-by-Step Setup and Execution
- Stand with your feet hip-width apart, toes pointing forward. Place the barbell over the middle of your feet.
- Hinge at your hips to grip the bar. Your hands should be just outside your legs, using either a double overhand grip.
- With a flat back and engaged core, lift the bar by extending your hips and knees until you are standing tall. This is your starting position.
- Take a deep breath into your belly and brace your core as if expecting a light punch.
- Initiate the movement by pushing your hips straight back. There should be a slight soft bend in your knees, but do not squat down.
- Keep the bar close to your body, sliding it down your thighs and over your shins as you lower it.
- Lower until you feel a deep stretch in your hamstrings, or until your torso is nearly parallel to the floor—whichever comes first while maintaining a neutral spine.
- Drive your hips forward to return to the starting position, squeezing your glutes hard at the top. Exhale as you rise.
Common Form Mistakes to Avoid
Watching for these errors will help you perfect your technique. It’s easy to let form slip, especially as you get tired.
- Rounding Your Back: This puts dangerous stress on your spinal discs. Always maintain a proud chest and neutral spine.
- Bending Your Knees Too Much: This turns the move into a squat. The primary motion is at the hip joint, not the knee.
- Letting the Bar Drift Away: The barbell should stay in contact with your legs throughout the entire movement. If it swings away, you’re putting load on your lower back.
- Looking Up or Down: Your head should follow your spine. Pick a spot on the floor a few feet ahead and maintain that neck position.
How to Find Your Ideal Range of Motion
Your flexibility dictates how low you can go. Don’t compare your range to someone else’s. The moment your back begins to round is your stopping point.
With consistent practice, your range will safely increase over time. Forcing depth with poor form is counterproductive and risky.
Choosing the Right Weight
Start much lighter than you think you need. The goal is to feel your hamstrings and glutes working, not to lift the heaviest weight possible from day one.
If you can’t maintain perfect form for all your reps, the weight is to heavy. It’s better to master the movement pattern first.
Warm-Up Recommendations
Preparing your body is crucial. Try some light cardio for 5 minutes, followed by dynamic stretches like leg swings and cat-cow poses.
Perform 1-2 warm-up sets with just the barbell or even a pair of light dumbbells to groove the hinge pattern before adding working weight.
Programming the Barbell RDL
This exercise fits well into your lower body or full-body routines. Because it’s demanding on the central nervous system, it’s best performed earlier in your workout.
- For Strength: 3-5 sets of 5-8 reps with heavier weight and full rest.
- For Hypertrophy (Muscle Growth): 3-4 sets of 8-12 reps with moderate weight.
- For Technique/Mobility: 2-3 sets of 10-15 reps with very light weight, focusing on the stretch and mind-muscle connection.
Variations and Progressions
Once you’re comfortable with the standard version, you can try these to keep challenging your muscles.
- Single-Leg RDL (with Dumbbells): Excellent for addressing muscle imbalances and improving balance.
- Paused RDL: Hold the stretch at the bottom for 2-3 seconds to increase time under tension.
- Deficit RDL: Stand on a small plate to increase the range of motion, which demands greater hamstring flexibility.
Benefits of the Barbell RDL
This exercise offers more than just aesthetic improvements. It’s a functional movement that strengthens the muscles you use in daily life.
- Builds impressive strength in the hamstrings and glutes.
- Strengthens the entire posterior chain, which can help alleviate and prevent lower back pain.
- Improves hip hinge mechanics, which are essential for safe lifting in and out of the gym.
- Enhances grip strength when performed without straps.
- Can contribute to improved posture by strengthening the back muscles.
Troubleshooting: Feeling It in the Wrong Places
If your lower back is sore instead of your hamstrings, it’s a clear sign your form needs adjustment. Re-check that you are pushing your hips back and not rounding your shoulders.
Ensure you are not using your arms to pull the weight up; they are merely hooks holding the bar. The power should come from your hips driving forward.
Frequently Asked Questions (FAQ)
What’s the difference between an RDL and a deadlift?
The conventional deadlift starts with the bar on the floor and involves more knee bend to lift it. The RDL starts from a standing position and emphasizes the hip hinge with less knee bend, keeping constant tension on the hamstrings.
How low should I go in an RDL?
Go only as low as you can while keeping your back completely flat. For most people, this is when the bar reaches mid-shin or just below the knee. Depth is not the goal; proper form and feeling the stretch are.
Should my hamstrings feel sore after RDLs?
Yes, it’s common to feel doms (delayed onset muscle soreness) in your hamstrings and glutes after introducing RDLs or increasing their intensity. This is a normal sign of muscle adaptation.
Can I do RDLs if I have back problems?
You should always consult a doctor or physical therapist first. However, when performed with impeccable form and light weight, RDLs can sometimes be part of a rehabilitative program to strengthen the supporting musculature. Never push through pain.
Is it okay to use lifting straps for RDLs?
For your primary working sets, it’s beneficial to train without straps to build grip strength. If your grip is failing before your hamstrings are adequately worked, you can use straps on your last heavy set or two. But don’t rely on them exclusively from the start.
How often should I perform barbell RDLs?
Once or twice a week is typically sufficient, as your posterior chain muscles need time to recover. Avoid doing them on consecutive days, and ensure you are balancing them with quad-dominant and other exercises.