Romanian Deadlift from Deficit

Also called deficit rdl and deficit romanian deadlift.

Works

Hamstrings, plus forearms, glutes, lower back and traps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Begin 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.

1. Begin 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.
2. Reverse the motion to return to the starting position.

Cues

• Stand on a low platform.
• Soft knees, push the hips back.
• Bar stays on the legs.
• Go only as low as you stay flat.

Common mistakes

• Rounding to reach depth.
• Bar drifting forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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