Romanian Deadlift From Deficit
Hold the bar at arm's length, optionally standing on a raised platform. Push the hips back with the bar touching the legs and the back fully extended.
- Difficulty
- Intermediate
- Type
- Olympic lifting
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 9
Form sequence
01 · stance
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.
02 · descend · Key step
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.
03 · return
Reverse the motion to return to the starting position.
What's working
3D
- Hamstrings
Primary · 277 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Erector Spinae
Secondary · 131 exercises
- Upper Trapezius
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Lower Trapezius
Secondary · 99 exercises
Open the full 3D atlas →
