Romanian deadlift - technique of implementation and some tips

In this article we will consider one of the most popular exercises in the world of bodybuilding and powerlifting, performed by both professionals and beginners in these sports.

Romanian deadlift is one of the most important basic exercises for training leg muscles. This exercise loads the hamstrings in a rather high degree , and in comparison with the classical deadlift, the main load goes exactly to the hips and buttocks, and not to the back. Like other exercises of this specification (basic), the Romanian deadlift also includes many other muscles of your body, namely: calves, trapezius, lumbar and others. When it is performed, there is also a stable development of the muscles of the back: the broadest muscles, wings, etc.

Like other types of traction, this one is also traumatic. Therefore, the exercise should be performed technically, and for beginners in bodybuilding it is generally not recommended to do it at the start, since the Romanian deadlift also requires a good physical preparation, which can be obtained at the "periphery" in 3-4 weeks.

So, if you still decide to use this exercise, remember the following technical rules:

1) Be sure to keep your back straight. It is very important. Otherwise, you may get injured.

2) Romanian deadlift: execution technique . Approach the bar, put your feet about the width of your shoulders (your socks should look straight at that), make the grip slightly wider than the shoulders (using a razor grip can unevenly strain your muscles, especially the trapezoid ones, remember this). So, taking the bar, take a step back from the bar and begin to bend, pulling the buttocks back to the extreme point of the back deflection, while maintaining a straight back and slightly padded shoulder blades. After that straighten out and return to the starting position. Exercise should be carried out smoothly, and the bar at the stage of tilt should be as if "to lead" on the legs.

3) Another tip is to buy shoes with a flat sole and a minimum heel height, since you need a reliable support for the whole body, and with raised feet this effect can not be achieved.

4) It is recommended to perform the exercise as follows:

• The first approach is a warm-up for 10-12 repetitions;
• 3 working approaches for 7-8 reps per set.

5) If you feel that your back has become round, stop and try again. If it does not work out a second time, reduce the lifted weight.

6) As mentioned above, Romanian deadlift is one of the best and most effective exercises for training your legs. If you combine it with squats and bench presses, then after a relatively short period of time you will see the result both in the increase in strength and in the increase in muscle mass. Also known fact: some basic exercises, including Romanian thrust, are pushing for the release of testosterone into the human blood, which increases the growth rate of muscle mass. However, remember that you do not need to do the exercise too often. The recommended frequency is 1 time per week to allow your muscles to fully recover. So you will ensure the highest effectiveness of your training and all the work invested in them. It is advisable that there is a person near you who would observe the exercise and, if possible, he could insure you.