Romanian deadlift is one of the most effective exercises designed to develop biceps hips and buttocks, due to which it is recommended to both men and women. The main difference from conventional deadlift is that the load on the lower spine significantly decreases, which significantly reduces the risk of injury and pain after training.
Romanian deadlift and its differences from deadlift on straight legs
Dead or deadlift on straight legs is performed with a flat back and, as you already guessed from the name, on straight legs. It very heavily loads all the muscles of the legs and back, which made this exercise indispensable in many complexes.
In the Romanian deadlift the legs should be slightly bent, and the back - ideally flat. This deadlift involves a narrow range of working muscles: only the hamstrings and the gluteus. If you are looking for a substitute for dead deadlift, Romanian is definitely not an option. It assumes the load is quite different: softer and local.
Romanian deadlift against problem areas
Women are recommended Romanian deadlift, because it is aimed at giving a beautiful shape to the buttocks and the back of the thigh, which is often a problem area. This area practically does not change at all, if we carry out the basic thrust, because in it the load is distributed in the root in another way.
That's why some women who perform this exercise, claim that it does not give results. The problem is not in the exercise, but in the fact that his technique is violated. After all, with the right performance, the results in the form of tight buttocks and hamstrings will not keep you waiting!
How to properly carry out Romanian draft cravings?
Proper execution of deadlift is the main and mandatory condition. If you make inaccuracies in performing this exercise, it threatens not only injury, but also insufficient impact on the necessary muscle groups - that is, makes the training significantly less effective. We will disagree on the points, how to correctly make the pull in its Romanian version:
- Stand up straight, spread your shoulders.
- Put your feet slightly narrower than the width of your shoulders, slightly bend your knees.
- Lean with a perfectly straight back (this is a prerequisite!).
- Grasp the bar of the bar (grip to yourself), spreading your arms slightly wider than your shoulders (by the way, Romanian stanovyu pull can be performed with dumbbells, but with the neck is easier to keep your hands at the required distance).
- Straighten smoothly.
- Take a deep breath and slowly lean forward. Keep your back tense, straight. To do this, take the pelvis back, as if you wanted to sit on a chair.
- When tilting it is important to hold the bar of the bar near the front surface of the legs, and not just in front of you.
- When the rod reaches the level of the knees or mid-calf, immediately begin a slow reverse movement.
- Exhale after passing the most difficult part of lifting the bar up.
This version of the deadlift protects your lower back, which is why it is so important to perform an exercise with a perfectly flat back. If you want to lower the bar below the knees, but stretching does not allow you to do this, do not reach the desired amplitude of motion by flexing your back!
This exercise is not one of the easiest, so do not try with the first training to perform 20 repetitions in 3-5 approaches. If you feel that you no longer have the strength to keep your back straight - the exercise must be stopped urgently! If fatigue overtakes you too quickly, try to add to your complex the simplest exercises for the development of the muscles of the back.