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Romanian Deadlift from Deficit

Romanian Deadlift from Deficit is an intermediate compound barbell olympic weightlifting that mainly works your hamstrings, with help from your forearms, glutes, lower back and traps.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Romanian Deadlift from Deficit: starting position
Starting position
Romanian Deadlift from Deficit: end position
End position

How to do the romanian deadlift from deficit

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

Muscles worked

Primary: HamstringsSecondary: ForearmsSecondary: GlutesSecondary: Lower backSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Romanian Deadlift from Deficit alternatives

Exercises that train the same main muscle.

CleanBarbell · IntermediateClean DeadliftBarbell · BeginnerMuscle SnatchBarbell · IntermediateSnatch DeadliftBarbell · IntermediatePower Clean from BlocksBarbell · IntermediateWide Stance Stiff LegsBarbell · Intermediate

FAQ

What muscles does the romanian deadlift from deficit work?

It mainly works your hamstrings; your forearms, glutes, lower back and traps assist.

How many sets and reps of romanian deadlift from deficit should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the romanian deadlift from deficit good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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