Full body / Intermediate / Compound (multi-joint)

Romanian Deadlift from Deficit

A barbell explosive exercise for the hamstrings, with the forearms, glutes and lower back assisting.

At a glance

Loads the lower back. Use a load you can control and skip it if it causes pain.

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.
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.
Reverse the motion to return to the starting position.

✗ Chasing depth by rounding the back.
Why it hurts: Once the hamstrings run out of length, going lower comes from spinal flexion, which strains the lower back.
✓ Instead: Push the hips back and stop when they stop moving back, usually just below the knee.
✗ Squatting the weight down by bending the knees a lot.
Why it hurts: It turns the exercise into a sloppy squat and takes the load off the hamstrings.
✓ Instead: Set a soft knee bend at the start and keep that angle while the hips move.