Own Every Range
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VIDEO DEMO

Deficit RDL

Progression of Romanian Deadlift

YouTube · Mitchel MayRomanian Deadlift (RDL)Watch the demonstration

PROGRESSION · HOW TO DO IT

Deficit RDL

These steps are written specifically for the Deficit RDL. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Deficit RDL. Stand with the bar at thigh level, feet under the hips, knees soft, and ribs stacked over the pelvis.

  2. 02
    Move the pattern

    Push your hips backward while the bar stays close to the legs. Keep the spine steady.

  3. 03
    Match the demand

    The added range is the progression; do not also chase more load or speed.

  4. 04
    Finish with control

    Stop when the hamstrings are loaded and your position is still strong, then drive the hips forward to stand. Stop where position—not flexibility—ends.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

HAMSTRINGS / 07

Long rangeLong range

Deficit RDL

Sets: 3–5 · Reps: 5–10

Deficit RDL is a progression of Romanian Deadlift. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The hips travel backward as the hamstrings lengthen across the hip. The exercise rewards controlled range instead of chasing the floor.