Deficit Romanian Deadlift

Barbell variation that changes grip, stance, or range to provide a specific progression while keeping a stable bilateral load.

• Compound
• Barbell
• Intermediate

How to do it

• Center the bar and use symmetrical grip marks
• Keep the bar close to its efficient path
• Add load only when the range is repeatable

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 3 s pushing your hips back; drive up squeezing your glutes

Common mistakes

• Gripping the bar asymmetrically
• Changing stance between repetitions to finish the set

Muscles worked

Primary

• Hamstrings
• Glutes

Secondary

• Erectors / lower back
• Back

Alternatives

• Romanian Deadlift
• Conventional Deadlift
• Leg Curl (lying/seated)
• Good Morning