Deficit Romanian Deadlift — Romanian Deadlift Variation
Advanced
The deficit Romanian deadlift extends the range of motion by having you stand on a platform. The additional stretch at the bottom intensifies hamstring loading and builds strength through a larger range, making it excellent for flexibility and posterior chain development.
Best for: Maximizing hamstring stretch and eccentric strength
How It Differs from Romanian Deadlift
Performed while standing on a raised platform (2-4 inches), which increases the range of motion at the bottom. The extra stretch places greater demand on the hamstrings through a longer eccentric.
How to Perform
- Stand on a 2-4 inch platform or stacked plates with feet hip-width apart, holding a barbell in front of your thighs.
- Hinge at the hips, pushing them back while keeping a slight knee bend and flat back.
- Lower the bar past your toes (the deficit allows this), feeling a deep hamstring stretch.
- Drive your hips forward to return to standing, squeezing your glutes at the top.
Equipment & Muscles
Barbell|HamstringsGlutesLower BackCore
Pros
- + Greater range of motion than standard RDL
- + Builds hamstring flexibility under load
- + Excellent eccentric overload
Cons
- - Requires good hamstring flexibility
- - Higher lower back demand
- - Easy to round the back if deficit is too large