Hamstrings
Romanian Deadlift from Deficit
The Romanian Deadlift from Deficit is a strength exercise with a barbell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
How to do it
- Stand on a sturdy plate or low platform about 5 to 10 cm high, holding a barbell at the front of your thighs.
- Set the feet hip-width and unlock the knees slightly.
- Push the hips back and slide the bar down the legs, keeping the back flat.
- Continue past the point where the plates would touch the floor, as far as the hamstrings allow.
- Drive the hips forward to stand tall again.
Tips
- The platform only helps if your back stays flat at the new depth.
- Lower slowly and pause briefly in the deepest stretch.
Common mistakes
- Rounding the lower back to use the extra range.
- Bending the knees to reach lower.
- Standing on an unstable or slippery surface.
Muscles worked by the Romanian Deadlift from Deficit
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Romanian Deadlift from Deficit alternatives
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Frequently asked questions
What muscles does the Romanian Deadlift from Deficit work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Romanian Deadlift from Deficit good for beginners?
The Romanian Deadlift from Deficit is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Romanian Deadlift from Deficit?
For example the Band Romanian Deadlift, Cable Romanian Deadlift and Hip Hinge. They train mostly the same muscles, some with different equipment.
How do you make the Romanian Deadlift from Deficit harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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