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Barbell Romanian Deadlift From Deficit

Barbell Romanian Deadlift From Deficit

The Barbell Romanian Deadlift From Deficit is a compound exercise that primarily targets the muscles in your posterior chain, including your hamstrings, glutes, and lower back. This advanced variation of the traditional Romanian Deadlift adds an extra challenge by performing the movement from a deficit, which means standing on an elevated platform or weight plates. This increases the range of motion and places greater emphasis on your hamstrings and glutes. To perform this exercise, you'll need a barbell and weight plates. Begin by standing on an elevated surface, such as weight plates or a platform, with the barbell on the floor in front of you. Your feet should be hip-width apart, toes pointing forward, and your shins nearly touching the barbell. Bend at the hips with a slight bend in your knees and grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Engage your core, keep your back straight, and your shoulders pulled back. As you inhale, push your hips back and lower the barbell towards the floor, maintaining a slight bend in your knees. Keep your back flat and avoid rounding your spine. Lower the barbell until you feel a stretch in your hamstrings, then exhale and drive through your heels to return to the starting position. Keep a controlled and steady movement throughout the exercise. The Barbell Romanian Deadlift From Deficit not only strengthens your posterior chain muscles, but it also enhances your hip hinge mechanics, core stability, and grip strength. However, it is important to ensure proper form and gradually increase the weight as you become more comfortable with the exercise. As with any exercise, listen to your body and make sure to rest and recover adequately between sessions to avoid injury and maximize your progress.


  • Start by standing with your feet hip-width apart, toes pointing forward. Place a barbell on the floor in front of you.
  • Bend at your waist and slightly bend your knees to grab the barbell with an overhand grip, hands shoulder-width apart.
  • Engage your core and keep your back straight as you lift the barbell off the floor.
  • Begin to lift the barbell by extending your hips and pushing your glutes slightly back. Keep your knees bent throughout the movement.
  • Continue to lift the barbell until your body is in a fully upright position, with your shoulders back and your chest out.
  • Pause for a moment at the top of the movement, squeezing your glutes and engaging your hamstrings.
  • Slowly lower the barbell by bending at your hips and slightly bending your knees. Keep your back straight and core engaged.
  • Lower the barbell until it touches the floor or reaches the desired depth.
  • Repeat for the recommended number of repetitions.
  • Remember to maintain proper form and breathing throughout the exercise.

Tips & Tricks

  • Focus on keeping the back flat and core engaged throughout the movement.
  • Start with a lighter weight and gradually increase the load as your form improves.
  • Maintain a slight bend in the knees throughout the exercise to prevent excessive strain on the hamstrings.
  • Initiate the movement by hinging at the hips, pushing them back as you lower the barbell.
  • While lowering the barbell, maintain a neutral spine position to avoid rounding the back.
  • Ensure that your feet are shoulder-width apart and your toes are pointed slightly outward.
  • Use an overhand grip on the barbell, keeping your hands just outside your legs.
  • Engage your glutes and hamstrings to bring the barbell back up to the starting position.
  • Avoid jerking or using momentum to lift the weight. Focus on controlled and smooth movements.
  • Allow for adequate rest between sets to maintain proper form and prevent fatigue.


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