Romanian Deadlift from Deficit
Romanian Deadlift from Deficit is a intermediate-level compound in the olympic weightlifting category that primarily works the hamstrings. It also recruits the forearms, glutes, lower back and traps. It is performed with barbell.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.