Romanian Deadlift from Deficit
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General info
How to perform exercise
- 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.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles: Lower Back, Glutes, Forearm, Traps
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Romanian Deadlift from Deficit » are among the best rated by athletes.
Exercise substitutions
You can try replacing the exercise «Romanian Deadlift from Deficit » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Romanian Deadlift from Deficit
Author: AtletIQ: on
Romanian Deadlift from Deficit — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Romanian Deadlift from Deficit »
