Deficit DB Romanian Deadlift
EquipmentDumbbell
TypeCompound
DifficultyAdvanced
Primary:Hamstrings, Glutes
Secondary:Hip Muscles, Core
Tertiary:Upper Back, Traps
Stabilizer:Forearms, Calves
📋 How to Perform
- Stand on a raised platform with a dumbbell in each hand, feet hip-width apart.
- Keep your back straight and engage your core.
- Hinge at the hips, lowering the dumbbells below the level of the platform.
- Lower until you feel a stretch in your hamstrings, then return to the starting position.
- Maintain control throughout the movement.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Rounding the lower back to chase the extra depth, which moves load from the hamstrings to the spine.
- Bending the knees too much as you lower, which turns the hinge into a squat and unloads the hamstrings.
- Letting the dumbbells drift away from the legs, which lengthens the lever and strains the lower back.
