Romanian Deadlift from Deficit

The Romanian Deadlift from Deficit primarily targets your Hamstrings, with support from Forearms, Glutes, Lower Back, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Forearms, Glutes, Lower Back, Traps

How to perform Romanian Deadlift from Deficit

Step 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.
Step 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.
Step 3. Reverse the motion to return to the starting position.

Sample sets & reps for Romanian Deadlift from Deficit

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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