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Romanian Deadlift from Deficit

A intermediate olympic weightlifting exercise for the hamstrings, done with a barbell.

Romanian Deadlift from Deficit: starting positionRomanian Deadlift from Deficit: finishing position
Main muscles
Hamstrings
Also works
Forearms, Glutes, Lower back and Upper back
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Pull

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Romanian Deadlift from Deficit

Questions

What muscles does the Romanian Deadlift from Deficit work?

Mainly the hamstrings, with the forearms, glutes, lower back and upper back helping.

Is the Romanian Deadlift from Deficit good for beginners?

It's rated intermediate. Beginners can build up to it with Clean Deadlift first.

What can I do instead of the Romanian Deadlift from Deficit?

Good alternatives that train the hamstrings: Clean, Muscle Snatch, Power Clean from Blocks or Snatch Deadlift.

How many sets and reps of the Romanian Deadlift from Deficit should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).