The Barbell Romanian Deadlift is an intermediate barbell hip hinge that primarily trains the hamstrings, with the back and glutes assisting. It is useful for loading the hamstrings and glutes through a controlled hip hinge.
Primary muscles
hamstrings
Secondary muscles
back, glutes
Equipment
barbell
Difficulty
intermediate
TARGET AREA
Muscles worked
Primary muscles
hamstrings
Secondary muscles
back, glutes
THE MOVEMENT
How to perform
Stand with the bar close to the thighs and keep a soft bend in the knees.
Push the hips back while sliding the bar close along the legs.
Lower until the hamstrings are strongly loaded without turning the movement into a squat.
Drive the hips forward to stand tall.
IRONYOU / CORE
Core cues
Push the hips back while keeping the load close to the legs.
Keep a soft, consistent knee bend rather than turning the movement into a squat.
Stop the descent when you reach the deepest hamstring-loaded position you can control.
STAY SHARP
Common mistakes
Bending the knees more and more as the weight lowers.
Letting the load drift away from the body.
Chasing floor depth after the pelvis and spine have already started to compensate.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: total barbell load. Public value: total barbell load.
Barbell Romanian Deadlift Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.
Barbell Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
99.4 kg
131.6 kg
163.9 kg
231 kg
60 kg
108.2 kg
143.3 kg
178.4 kg
251.6 kg
70 kg
115.2 kg
152.5 kg
189.9 kg
267.7 kg
80 kg
120.6 kg
159.7 kg
198.8 kg
280.3 kg
90 kg
124.9 kg
165.4 kg
205.9 kg
290.3 kg
100 kg
128.2 kg
169.8 kg
211.4 kg
298 kg
110 kg
130.9 kg
173.3 kg
215.7 kg
304.2 kg
120 kg
132.9 kg
176 kg
219.1 kg
309 kg
Barbell Romanian Deadlift Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.
Barbell Romanian Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
57.2 kg
75.7 kg
94.2 kg
132.9 kg
50 kg
75 kg
99.4 kg
123.7 kg
174.4 kg
60 kg
85.4 kg
113 kg
140.7 kg
198.4 kg
70 kg
91.3 kg
120.9 kg
150.6 kg
212.3 kg
80 kg
94.8 kg
125.5 kg
156.3 kg
220.3 kg
90 kg
96.8 kg
128.2 kg
159.5 kg
224.9 kg
100 kg
97.9 kg
129.7 kg
161.5 kg
227.6 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Single Leg Dumbbell Romanian Deadlift, Dumbbell Romanian Deadlift, and Deadlift.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Barbell Romanian Deadlift in IronYou.
Keep your last session, progress and next target with you when you train.