Romanian Deadlift from Deficit

Hamstrings

Romanian Deadlift from Deficit

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A Romanian deadlift standing on a low platform, which lengthens the range of motion for greater stretch in the hamstrings and glutes.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesForearms Glutes Lower Back Traps

Energy burned

≈ 32 kcalFor 3 × 8–12, rest 90s · ≈ 5.6 kcal/min

Estimate range 24–40 kcal (±25 %)

Muscle mass worked20 %

Effort during a set9.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand on a low plate or platform holding a barbell at your thighs.
2Keep your feet hip-width apart and your knees slightly bent.

How to perform

1Push your hips back and lower the bar along your legs.
2Keep your back flat and go below the level of your feet if you can maintain form.
3Feel the stretch in your hamstrings.
4Drive your hips forward to stand tall.
5Squeeze the glutes at the top.