Romanian Deadlift from Deficit

Technique

How to perform Romanian Deadlift from Deficit

1. Stand on the broad stable plate riser described in the equipment setup, holding the bar in front of your thighs.
2. Set a slight knee bend and maintain that approximate knee angle through the hinge.
3. Move your hips backward as you lower the bar close to your legs.
4. Use the additional space below your feet only as far as your hip motion allows without changing your controlled spinal position.
5. Stop the descent before you need to change your back position or let the bar touch the floor.
6. Drive your hips forward and return to standing without leaning backward at the finish.
7. Keep the bar off the floor between working repetitions; set it down separately when the set is finished.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Semimembranosus, Semitendinosus.