Romanian Deadlift from Deficit
Romanian Deadlift from Deficit is a compound olympic weightlifting exercise using barbell that trains the hamstrings.
Olympic WeightliftingBarbellIntermediateCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Forearms, Glutes, Lower Back, Traps
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Romanian Deadlift from Deficit from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
