Romanian Deadlift
Differentiation: Mechanics
This variation of a Stiff-Legged Deadlift is unique. Here is how: you use an Olympic bar. Using the bar requires you to engage your core to maintain balance, | adding to the overall strength of your core. This exercise may seem similar to a Straight Leg Barbell Deadlift, but it differs slightly. When performing this exercise - Romanian Deadlifts - | you push your hips back slightly as you lower the bar. This exercise incorporates and strengthens your glutes | and hamstrings.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic bar.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Position the Olympic bar on the floor.
4) Load plates onto the Olympic Bar.
5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
6) Stand behind the loaded bar running across your ankles.
7) Place your feet hip-width apart for stability.
8) Bend down toward the bar.
9) Grasp the bar, hands shoulder-width apart - with your palms facing behind you.
10) Straighten your back.
11) Point your head upward.
12) Your knees may be slightly bent.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you steadily lift the bar
3) ...until you are standing upright.
4) Hang the bar near your thighs at this point.
5) Hold this position for a count of one second.
6) This is the ending position.
7) Then, hold your breath and bend from the hips and squat to lower the bar.
8) Exhale when the bar is again on the floor.
9) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Your weight should be on your heels, hips and knees.
Keep the bar close to your body as you pull up.
Keep your head up and your face forward as you lift.
Keep your arms straight.
To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward.
Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Heavy Leather weight lifting straps | $18.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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