Romanian Deadlift Overview
| Exercise: | Romanian Deadlift |
| Primary Muscle: | Hamstrings |
| Additional Muscle(s): |
Hamstrings, Forearms, Calves, Lower Back, Glutes, Upper Back |
| Type: | Compound, Pull |
| Gear Needed: | Barbell |
What is a Romanian Deadlift?:
The Romanian Deadlift is (obviously) a variation of a Deadlift. When doing this lift, you will be lowering the weight to the top of shins rather than down to the floor like you normally do a Barbell Dealift. In addition, you will only have to bend your knees a little bit rather than having to bend them to a 90 degree angle. Similar to most Deadlifts this routine is a good way to gain muscle mass or lose weight.
How to do a Romanian Deadlift:
- Place a barbell in front of your on the floor and grip it using a pronated grip. Use a shoulder width length. Advice: To get a better range of motion, you can use wrist wraps and use a raised platform.
- Slightly bend your knees and keep your shins vertical. Have your hips back and back straight. This position will be your starting point.
- Make sure you have your back and arms straight the entire time, and use your hips to raise the bar as you breathe out. Advice: The motion should not be a fast pace but more at a stead and controlled pace.
- When you are standing up totally straight, lower the bar by driving the hips back, while slightly bending our knees. Advice: Breathe in and take a deep breath when you start the motion and keep your chest up. Hold your breath when you lower the bar and breathe out as your complete the movement.
- Do the preferred number of reps for this exercise.
Caution: This exercise should not be performed by people who have lower back problems. In addition, this exercise needs to be done carefully by paying attention not to round your back forward too much while you move your torso. Using too much weight or performing jerking motions can injure your back.
Alternative: This exercise can be done with dumbbells in each hand as well.