TOP HACK FOR BARBELL RDLS - DEFICIT BARBELL RDLS EXPLAINED!

RDLS are a great movement - but sometimes we can reach a ‘plateau’ with them. I.e, our progress can stall. We might have maybe been doing 3 sets of 12 reps at 40kg for a few months, and can’t seem to do more reps or up the weight! Adding a bumper plate underneath your feet places more of a stretch on the hamstrings, allowing them to work in a more lengthened position. This allows the muscles to work harder and progressively overload without chaning any variables (increasing the weight or reps etc…)

Under a deficit you might not be able to do as many reps, for example you may normally be able to 3 sets of 12 reps at 40kg but with a deficit you may only be able to do 3 sets of 10, but keep using the deficit until you are progressing. Then when you take the bumper plate away, you should be able to progress and be more efficient at the movement and break through that plateu you struggled with before!

Deficit RDLs are also great if you struggle to feel normal RDLs in your hamstrings. Because they allow a greater stretch - so if you are struggling to feel normal RDLs in the muscles you should, then try this variation instead!