Deadlift - Romanian
Recommendations: 1-3 Sets, 4-8 Reps, 80 Wght
Lower Back Glutes Hamstrings Calves Quads Forearms Lats Middle Back Traps Strength Barbell Pull Compound Gym
Purpose: This exercise builds overall strength in the lower body.
Benefits: This exercise involves many other muscles.
The loaded barbell is placed on the floor. You bend the knees slightly and keep the shins vertical, hips back and back straight. You grab the barbell in an overhand grip (using wrist straps if you need to). Your hands should be about shoulder-width apart. This is your starting position. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. The movement should not be fast but steady and under control. Continue lifting until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement. Lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement. Repeat for the required number of repetitions.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The Barbell Deadlift is considered to be the king of exercises. No other exercise will work your body so much.
Step 1
Stand behind a barbell bending your knees slightly, keeping your shins vertical.
The loaded barbell is placed on the floor. You bend the knees slightly and keep the shins vertical, hips back and back straight. You grab the barbell in an overhand grip (using wrist straps if you need to). Your hands should be about shoulder-width apart. This is your starting position.
Step 2
Lift the weight, keeping the back and arms straight, using the hips. Continue until you have completely stood up.
Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. The movement should not be fast but steady and under control. Continue lifting until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement.
Step 3
Lower the weight by pushing your hips back until the bar is on the floor.
Lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.