Romanian Deadlift from Deficit
- Main muscles
- Hamstrings
- Also works
- Forearms, Glutes, Lower back, Traps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound · Pull
How to do it
- 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.
- 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.
- Reverse the motion to return to the starting position.
Quick answers
- What muscles does the Romanian Deadlift from Deficit work?
- Mainly the hamstrings, with help from the forearms, glutes, lower back, traps.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More hamstrings exercises
Exercise descriptions: free-exercise-db, public domain.