Romanian Deadlift from Deficit
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.
How to program the Romanian Deadlift from Deficit
Sets and reps
As a compound movement, the Romanian Deadlift from Deficit responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Romanian Deadlift from Deficit is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Romanian Deadlift from Deficit work?
The Romanian Deadlift from Deficit primarily targets the Hamstrings. It also recruits the Forearms, Glutes, Lower Back, Traps as supporting muscles.
What equipment do I need for the Romanian Deadlift from Deficit?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Romanian Deadlift from Deficit should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
