Hominin · exercise
Romanian Deadlift from Deficit
Romanian Deadlift from Deficit is a intermediate olympic weightlifting exercise using barbell. It works the hamstrings, with help from the forearms, glutes, lower back and traps.
intermediatebarbellpull movementcompoundolympic weightlifting
- Main muscles
- hamstrings
- Also works
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Clean Deadlift · barbell, beginner
- Clean · barbell, intermediate
- Muscle Snatch · barbell, intermediate
- Power Clean from Blocks · barbell, intermediate
- Snatch Deadlift · barbell, intermediate
- Wide Stance Stiff Legs · barbell, intermediate
- Hang Snatch · barbell, expert
- Hang Snatch - Below Knees · barbell, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).