Deficit Romanian Deadlift

How to perform the Deficit Romanian Deadlift

1. Stand on a low platform or plates holding the barbell so the bar can travel below foot level.
2. Set the feet hip-width, soften the knees, and grip the bar just outside the legs.
3. Push the hips back and lower the bar along the legs, letting the deficit extend the range past a normal RDL.
4. Chase the deeper hamstring stretch the raised stance allows, going only as far as the flat back holds.
5. Keep the bar dragging the shins so the extra range loads the hamstrings, not the lumbar spine.
6. Drive the hips forward to stand tall on the platform and squeeze the glutes at the top.

Suggested working range: 6–10 reps. Default progression: double progression.

Common mistakes

• •Using the added depth to round the lower back once the hamstrings run out of length.
• •Bending the knees to reach the extra range instead of holding the fixed soft-knee angle.
• •Standing on an unstable stack of plates that can shift under load.
• •Treating the deficit as license to add weight when the longer range is already harder.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.