The ROMANIAN DEADLIFT is a variation of the Deadlift. They are used to train the glute and hamstring muscles, but also involve all the back muscles. The joint mainly involved in this exercise is the hip. For the execution of this exercise, it is necessary to apply certain precautions to maximize its effectiveness and to make it a safe exercise.
ROMANIAN DEADLIFT – INDEX
- INTRODUCTION
- EXECUTION TECHNIQUE
- CONCLUSIONS
ROMANIAN DEADLIFT – INTRODUCTION
Anyone who has ever attended a gym will surely have seen or tried this exercise: the Romanian Deadlifts. Let’s start with a classification of this exercise:
- 1- STIFF LEG Deadlift: there is no flexion of the knees. Partial ROM with barbell not adherent to the legs.
- 2- SEMI STIFF Deadlift: slight flexion of the knees. Complete ROM starting from the floor.
- 3- ROMANIAN Deadlift: starting from an upright position, descent up to the knees (or slightly below).
ROMANIAN DEADLIFT – EXECUTION TECHNIQUE
EXECUTION TECHNIQUE – SETUP
The SETUP provides that the weight is equally distributed on the foot to ensure muscle activation. Foot width is purely subjective. Shoulders and trapezes are relaxed. The physiological curves of the spine keep unchanged like the performer’s upright posture.
EXECUTION TECHNIQUE – DESCENT PHASE
In the DESCENT PHASE unload the weight on the floor while going down. Stop until you feel you can keep the pressure on the floor unchanged.
EXECUTION TECHNIQUE – ASCENT PHASE
In the ASCENT PHASE go upwards using the foot-floor pressure without changing the weight balance on the foot.
EXECUTION TECHNIQUE – COMMON MISTAKES
One of the most COMMON MISTAKES is exasperating the backward of the pelvis by seeking the support of the heel will lead to less joint stability and consequently less activation of the muscles.
ROMANIAN DEADLIFT – CONCLUSIONS
When can we consider an exercise safe and useful? In my opinion, it must respect joint sliding, allowing the creation of an optimal starting setup. Also, it has to respect the movement of the performer’s levers providing the optimal ROM for that subject. And most important thing it must make the athlete more skilled.
Did you like this article? Read the complete guide on DEADLIFT.