Romanian Deadlift from Deficit

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.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	forearms, glutes, lower back, traps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Natural Glute Ham Raise Bodyweight Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands

Easier than the Romanian Deadlift from Deficit

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Band Good Morning beginner · Resistance Bands Band Good Morning (Pull Through) beginner · Resistance Bands

Harder than the Romanian Deadlift from Deficit

Open Palm Kettlebell Clean expert · Kettlebell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Common questions

What muscles does the Romanian Deadlift from Deficit work?

The Romanian Deadlift from Deficit primarily works the hamstrings, with the forearms, glutes, lower back, and traps as secondary movers. Clean, Clean Deadlift, and Hang Snatch train the same muscle, across 9 equipment types.

What equipment do you need for the Romanian Deadlift from Deficit?

A Barbell. Without a barbell, Dumbbell Clean, Natural Glute Ham Raise, and Alternating Hang Clean train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Romanian Deadlift from Deficit suitable for beginners?

It is rated intermediate. Start with Clean Deadlift, Band Good Morning, and Band Good Morning (Pull Through) and work up.

Where should the Romanian Deadlift from Deficit go in a workout?

Early — the Romanian Deadlift from Deficit is compound, working 5 muscle groups, so run it first or second while you are fresh.

Similar exercises

Clean Barbell Clean Deadlift Barbell Hang Snatch Barbell Hang Snatch - Below Knees Barbell Snatch Deadlift Barbell Split Snatch Barbell