Legs·Barbell·Compound
Romanian Deadlift from Deficit
Hamstrings · Barbell
Intermediate
Body Part
Legs
Equipment
Barbell
Level
Intermediate
Type
Compound
Force
Pull
The Romanian Deadlift from Deficit is an intermediate barbell exercise that primarily targets the Hamstrings.
Muscles Worked
Hamstrings primaryForearms secondaryGlutes secondaryLower Back secondaryTraps secondary
How to Do the Romanian Deadlift from Deficit
- 1Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
- 2Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
- 3Reverse the motion to return to the starting position.
Related Exercises
Barbell
Conventional Deadlift
The king of lifts: pick heavy stuff up, put it down.
Barbell
Romanian Deadlift
The hamstring hinge that makes the back of your legs scream.
Barbell
Sumo Deadlift
Wide stance, short pull, big hips and quads.
Kettlebell
Kettlebell Swing
Explosive hip snap that builds power and conditioning.
Exercise data from the open-source Free Exercise DB.