Barbell Romanian Deadlift From Deficit Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus, Quadriceps, Erector Spinae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Romanian Deadlift from Deficit
How to: Barbell Romanian Deadlift From Deficit
- Stand on a platform or step that elevates your feet slightly.
- With the barbell in front of you on the ground, grip it shoulder-width apart.
- Engage your core and keep your chest up as you hinge at the hips, lowering the barbell down to the mid-shin area.
- Pause briefly at the bottom of the movement, then push through your heels and engage your glutes to return to standing.
Common Mistakes
- Rounding the back during the lift.
- Not fully engaging the hamstrings or glutes.
- Using too heavy weights without proper form.
Modifications
- Use lighter weights or perform the exercise without weights.
- Perform the movement with a barbell from a seated position to reduce strain.
Tips
- Ensure your feet are shoulder-width apart and firmly planted on the ground.
- Keep your back straight and engage your core throughout the movement.
- Lower the barbell to just below your knees, feeling a stretch in your hamstrings before lifting.
Tags
deadlift
strength
hips
hamstrings
glutes
barbell