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All glutes exercisesGlutes · Gym

Deficit Romanian Deadlift

Stand on a small platform to increase the stretch range of the RDL.

AdvancedBarbell + platform4 × 6–8
Deficit Romanian Deadlift demonstration thumbnail — Deficit Barbell Romanian Deadlift | Dr. Dave Strength x Obey Strength
Glutes / hamstringsBarbell + platform

Deficit Romanian Deadlift

Demo · Dr. Dave Strength | Obey Strength

Verified Deficit Romanian Deadlift demonstration by Dr. Dave Strength | Obey Strength. Click to play.

How to do the Deficit Romanian Deadlift

  1. 1Stand on 2–4 inch plates
  2. 2Push hips back
  3. 3Feel the extra stretch

Benefits of the Deficit Romanian Deadlift

  • Builds strength and size in the glutes / hamstrings through a deep, loaded stretch
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services