Romanian Deadlift From Deficit (Barbell)

A Romanian deadlift variation performed from an elevated platform or deficit, increasing range of motion and hamstring stretch. Challenges flexibility and posterior chain strength.

Instructions

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.
4. Keep the movement controlled and smooth throughout all repetitions.

Tips

• The deficit increases the range of motion significantly—start light to assess flexibility.
• Maintain a neutral spine throughout—never round the lower back.
• Keep the bar close to your legs during the descent.
• This variation is excellent for developing hamstring flexibility and strength.
• The increased range of motion makes this more challenging than standard RDL.