Deficit Romanian Deadlift

This variation of the Romanian deadlift increases the difficulty by adding range of motion. Standing on a platform forces you to hinge deeper while maintaining control, making this an excellent tool for lifters with tight hamstrings or anyone seeking more time under tension.

Instructions

1. Stand on a low platform or stacked plates, holding a barbell in front of you with an overhand grip.
2. Begin with your feet hip-width apart, knees slightly bent, and bar at hip level.
3. Hinge at the hips to lower the bar toward your feet, keeping your back flat and shoulders engaged.
4. Allow the bar to descend just past your toes while maintaining control and hamstring tension.
5. Once you feel a deep stretch or reach your mobility limit, reverse the motion by driving through your hips to return to standing.
6. Keep the bar close to your legs throughout the movement and avoid rounding your back.

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Video demonstration of Deficit Romanian Deadlift

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