An intermediate olympic weightlifting exercise done with a barbell that mainly works the hamstrings, with help from the forearms, glutes and lower back. 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.
Updated
Primary
Hamstrings
Secondary
Forearms, Glutes, Lower Back, Traps
Equipment
Barbell
Level
intermediate
Romanian Deadlift from Deficit demonstration
Romanian Deadlift from Deficit, starting positionRomanian Deadlift from Deficit, finishing position
How to Perform
1Begin 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.
2Begin 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.
3Reverse the motion to return to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
