Napra

Romanian Deadlift from Deficit

Olympic weightliftingIntermediate HamstringsForearmsGlutesLower backTraps Barbell
Romanian Deadlift from Deficit, step 1
1. Stand on a low platform (e.g. a 5–10 cm plate) holding the bar in front of your thighs, shoulder-width grip; knees slightly bent, back straight.
Romanian Deadlift from Deficit, step 2
2. Push your hips back and slide the bar down your legs, deeper than a normal RDL; back flat the whole time, knee angle unchanged. You should feel a deep hamstring stretch. Reverse the motion to stand.

How to do it

  1. Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
  2. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
  3. Reverse the motion to return to the starting position.

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