Romanian Deadlift from Deficit

HamstringsBarbellIntermediateCompound

Romanian Deadlift from Deficit — finish position — Finish

Muscles worked

PrimaryHamstrings

SecondaryForearms, Glutes, Lower back, Traps

How to do it

01
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.
02
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.
03
Reverse the motion to return to the starting position.

In the app

Romanian Deadlift from Deficit appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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