Barbell Romanian Deadlift From Deficit - Developing Your Lift Off

Barbell Romanian Deadlift From Deficit – Developing Your Lift Off

Barbell Romanian Deadlift From Deficit very is a terrific physical exercise to work your Glutes. Would you really like to have excellent form and get stronger Glutes now? You want to read our step by step tutorial for you to get going right now.

Barbell Romanian Deadlift From Deficit Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Barbell and Platoform
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Barbell Romanian Deadlift From Deficit Procedure

  • Stand on a platform with the bar and weight off the platform to add your deficit. The platform should be anywhere from 1-3 inches.
  • Next, grab your bar with an overhand grip.
  • Then stand straight up with the bar resting on your hips arms fully extended.
  • Then, lower the barbell down by bending at your hips and tracing the front of your legs through the motion.
  • You will want to bend your knees slightly through descent, but not too much, and keep your spine straight so your back is flat or angled down at the lowest point.
  • After your hamstrings are fully stretched and before the weight touching the floor, lift the bar back up.
  • Extend your hips and knees until you are standing upright.
  • At the top, remember to pull your shoulders back, so you are not rounding your back.
  • Repeat for your desired reps.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Sartorius
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


In order for you to achieve the optimal strength gains, you need to abide by these basic tips. Additionally, whenever you are looking to prevent yourself from getting an injury, you must abide by these tips.

  • Lift Where You Are Able To Assess Your Form In A Mirror. You want to find a way to retain solid technique on every repetition, so you can make this happen you will need to be able to check out and fix your form.
  • Ensure That You Make Time For Recovery Days. An alternative to rest you can mix up your program with cardio. Just understand to enable your muscles to heal, healing is when your muscles grow.
  • Do the Right Number Of Sets With Rest. Your goal, to begin with, might be to do 3 sets to near fatigue. Nevertheless, you can build up to 5 sets. If your muscles aren’t exhausted at the ending of 3 – 5 something should change. Initially, you can increase the resistance to make each rep tougher. Additionally, you can cut down on the rest time between each set.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will also want to keep from making these regular issues to build and maintain great technique and continue to develop gains. Equally important, when you steer clear of these mistakes you will lessen the likelihood of having to deal with injuries.

  • You Must Not Carry Out The Exact Same Exercises Every Occasion. When you execute the exact same exercise every exercise session ones muscle groups will certainly be conditioned to accomplike that individual lift effectively, and you will plateau a lot quicker.
  • Stop Trying To Attempt To Lift To Much Weight. You’ll forfeit your technique and can potentially result in a personal injury whenever you aim to work with more than you should.
  • Don’t Exercise Alone. Your training partner may be a fantastic motivator. A companion may become important spotter.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Romanian Deadlift From Deficit Recap

From now on you should certainly accomplish barbell romanian deadlift from deficit perfectly. Now add barbell romanian deadlift from deficit as a piece of your periodic exercise regime to form your Glutes.

Share This Barbell Romanian Deadlift From Deficit Tutorial By Pinning This Image

Join Us On Social Media

Copyright © 2008 - | Privacy | MuscleMagFitness Powered By |