Exercise library · Legs
Barbell B-Stance RDL.
Staggered-stance Romanian deadlift with a barbell, biasing one leg while keeping balance easier than a single-leg RDL.
Also known as: Barbell Kickstand RDL, Barbell Staggered Stance RDL
IntermediateBarbell
The numbers
Sets
3–4
Reps
8–12
Rest
60–120 s
The play-by-play
How to do it.
- Step 01
Hold a barbell with an overhand grip
- Step 02
Place the rear foot's toes beside the front heel
- Step 03
Keep most of the weight on the front leg
- Step 04
Hinge at the hips with a flat back until the bar reaches mid-shin
- Step 05
Drive the hips forward to stand, then switch legs
What separates good from great
Pro cues.
Keep the bar close to the legs
Do not let the back round
Log the bar weight, done on each leg
Common questions
Questions, answered.
- What is the Barbell B-Stance RDL?
- Staggered-stance Romanian deadlift with a barbell, biasing one leg while keeping balance easier than a single-leg RDL.
- What muscles does the Barbell B-Stance RDL work?
- The Barbell B-Stance RDL primarily works your hamstrings and glutes. It also recruits your lower back as secondary movers.
- What equipment do I need for the Barbell B-Stance RDL?
- You need a barbell to perform the Barbell B-Stance RDL.
- How many sets and reps should I do for the Barbell B-Stance RDL?
- A typical prescription for the Barbell B-Stance RDL is 3–4 sets of 8–12 reps. Rest about 60–120 seconds between sets.
- Is the Barbell B-Stance RDL good for beginners?
- The Barbell B-Stance RDL is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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