Barbell Kickstand Romanian Deadlift
oec:barbell-kickstand-romanian-deadlift
A hip-hinge variation using a staggered stance where the rear foot acts as a kickstand for balance while the front leg handles most of the load.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Kickstand RDL, B-Stance Romanian Deadlift, Barbell B-Stance Romanian Deadlift, B-Stance RDL, Kickstand Romanian Deadlift
How to do it
Setup
- Stand tall holding a loaded barbell in front of your thighs with a double-overhand, shoulder-width grip.
- Place your working foot flat on the floor and step the non-working foot back about half a foot-length.
- Rest the ball of the rear foot lightly on the floor to serve solely as a balance kickstand, keeping roughly eighty to ninety percent of your weight on the lead foot.
- Brace your core, set your lats tight, and unlock the front knee slightly.
Movement
- Initiate the movement by pushing your hips backward while maintaining a neutral spine.
- Hinge forward at the hips, keeping the barbell close to your front shin and thigh.
- Lower the bar until you feel a deep stretch in the front leg's hamstring, typically just below the knee, without rounding your lower back.
- Drive through the midfoot and heel of the front leg to extend the hips forward back to the standing position.
- Complete all repetitions on one side before switching your stance to the opposite leg.
Breathing
Inhale and brace your core at the top before descending, hold during the hinge, and exhale forcefully as you lock out at the top.
Cues
- Push your hips straight back toward the wall behind you.
- Keep ninety percent of your weight on the front heel.
- Paint your shins with the barbell to keep it close.
- Only use the back toes for light balance.
Common faults
- Putting too much weight on the rear leg, turning the hinge into a split squat.
- Keep the rear heel elevated and maintain the vast majority of your bodyweight through the front midfoot and heel.
- Rounding the lumbar spine to reach greater range of motion.
- Stop the descent as soon as your hips stop traveling backward, maintaining a neutral, braced spine.
- Letting the barbell drift away from the body.
- Engage the lats to keep the bar tracking directly along the front thigh and shin throughout the rep.
Safety
- Do not lock out the front knee into hyperextension during the hinge.
- Maintain hip squareness to prevent twisting into the lumbar spine.
Muscles
Joints
- Hip: Flexion, Extension
- Knee: Isometric stabilization
- Lumbar spine: Isometric stabilization
- Thoracic spine: Isometric stabilization
Details
- Movement
- Hip hinge
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- pull
- Laterality
- unilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Barbell
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Barbell Romanian Deadlift
- regression of Single-Leg Romanian Deadlift
- substitute for Single-Leg Romanian Deadlift
- substitute for Dumbbell Single-Leg Deadlift
Sources
- wger: Kickstand RDL, by eriktrinkle (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.