Kysero
Try for free

Hamstrings · Advanced

Barbell Stiff Leg Romanian Deadlift

Near-straight-leg Romanian deadlift with the bar in the hands and a nearly fixed knee angle throughout the hinge.

View instructionsAll exercises
Back to all exercises
Barbell Stiff Leg Romanian Deadlift demonstration

Exercise overview

Training details

HamstringsGlutesLower BackUpper BackForearmsCore

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the bar against your thighs, feet about hip-width apart, and knees only slightly bent.
  2. 02Brace your trunk and keep the bar close to your legs with your arms straight.
  3. 03Push your hips backward while keeping the knee angle nearly fixed and your spine long.
  4. 04Lower until your hamstrings are strongly loaded or your back can no longer remain neutral.
  5. 05Drive your hips forward to stand tall without leaning backward at the top.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSmith Machine Stiff Leg DeadliftRelated variationBarbell Stiff Leg Good MorningRelated variationRomanian DeadliftRelated variationBarbell Staggered Stance Good MorningRelated variationRomanian Deadlift to ShrugRelated variationBarbell Deadlift

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDeadlift MachineComparable substituteCable DeadliftComparable substituteTrap Bar DeadliftComparable substituteAxle Bar Snatch Grip Romanian DeadliftComparable substituteReverse-Band Barbell Sumo DeadliftComparable substituteBarbell Deadlift with Bands

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder