The Romanian deadlift is a variation of the deadlift with straight legs. Moreover, it is quite popular among both women and men. Obviously, when training with weights, you need to be careful and strictly adhere to safety rules and techniques. Together with the trainer, we have prepared a guide for you on this exercise.
Master trainer of the Pride Fitness network of fitness clubs
“We analyze a popular exercise that many people can perform incorrectly.”
What we will tell you about:
More lower body exercises:
Video
We train with weights. Powerful leg pumping in 20 minutes a day
Benefits and contraindications
The Romanian deadlift is an exercise that targets the posterior chain of muscles, including the glutes, hamstrings, erector spinae, and rectus abdominis, which acts as a stabilizer. For a high-quality workout and to avoid injuries, it is necessary to use these muscle groups throughout the movement.
It is worth noting that performing Romanian deadlifts is useful not only for strengthening the back of the body, but also for improving posture and increasing hip strength. In addition, flexibility and mobility of the hip joint is developed.
Photo: istockphoto.com/Anchiy
Contraindications
The Romanian deadlift itself looks like a weighted incline, but it is not as simple as it might seem at first glance. The movement is difficult to repeat without making mistakes, which, in turn, can be harmful to health.
Before lifting a barbell, it is necessary to study the list of contraindications. These include:
back injuries or illnesses, especially of the lumbar region; problems with the knee joints; insufficient flexibility of the hamstrings.
Before starting classes, it is recommended to consult with a doctor or trainer, especially if there are any medical contraindications.
Photo: istockphoto.com / Moyo Studio
How to do it?
Always start your workout with joint exercises. This takes about 10 minutes, but allows you to avoid injuries during the exercise.
Starting position
Stand up straight with your feet shoulder-width apart. Hold the bar with an overhand grip slightly wider than shoulder-width apart. Distribute the weight across your entire foot. Keep your back straight, slightly arching your lower back. Your head should be in a neutral position.
Photo: John Lukinov
Execution
Bend your knees slightly and begin to slowly lower the bar, moving your pelvis back. The bar should move along your legs. Lower yourself until you feel a stretch in your hamstrings, but not below the level where your back begins to round. Your lower back should be in a natural position. Return to the starting position, tensing your glutes and the back of your thigh.
Photo: John Lukinov
Basic errors during execution.
When you try a new exercise, especially when you’re learning it on your own, it can be difficult to avoid mistakes. Let’s look at the main points that can ruin your workout.
Rounding the back. A common mistake that can lead to injury. Your back should remain straight throughout the exercise. Focus on squeezing your shoulder blades together and keeping your chest up. This will help maintain proper posture.Bend your knees too much. Excessive knee bending reduces the load on the hamstrings and glutes, making the exercise less effective. Your knees should be slightly bent. The main movement should be done by moving the pelvis back and not bending the knees.Heavy bar weight. Using too much weight can lead to poor technique and injury. Start with moderate weights that allow you to control the technique of the exercise. Increase the weight as your strength and technique improve.Lose weight. Distribute your weight throughout your foot, not towards the toes or heels.Insufficient abduction of the pelvis backwards. Limited pelvic abduction reduces range of motion and reduces the effectiveness of the exercise.
Incorrect technique
Photo: John Lukinov
How to choose a weighting agent?
It doesn’t matter if you perform dumbbell or barbell Romanian deadlifts, what matters is their weight. First, you should choose a small weight so you can feel the load.
You should calmly perform 12-15 repetitions, where the last ones will be difficult, but performed with the correct technique.
You can add weight when you feel that even the last few reps are easy. But, again, don’t rush to take on too much. Just a couple of extra pounds will allow you to feel the changes.
Learn more about choosing weights for training:
Kilogram by kilogram: where to start with weight training?
How to replace the bar?
Most often, the exercise is performed with a barbell or body bar, but there are other options.
Dumbbells. They allow for greater control of movement and can be more comfortable for beginners. At home, you can even replace them with water bottles.Kettlebells. An excellent option to increase the load on the glutes and hamstrings.Expanders or elastic bands. It can be used to create additional resistance.Smith simulator. It allows you to perform deadlifts with a more stable trajectory.
Photo: istockphoto.com/Mystockimages
Develop your muscles with the correct technique, because only then can you achieve a healthy and harmonious body.
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