The Romanian barbell deadlift is one of the most effective exercises for developing the muscles of the back, hamstrings and glutes. As usual - where there is efficiency, there is injury. Training with this exercise must be approached very carefully. After all, the key to a safe training is the correct technique for performing the exercise. Today we will tell about her, as well as about the main mistakes and features of this Romanian deadlift.
Features and varieties
Often, beginners confuse the classic and Romanian deadlift with a barbell. (here in detail about all types of deadlift with a barbell). At first glance, they are really similar, but they have a number of differences. The classic form of the deadlift is done in the direction of movement from the bottom up on the legs, bent at the knees. The pelvis drops low enough relative to the floor. With the next repetition, the bar actually touches the floor. Unlike the classics, the Romanian deadlift is carried out by moving from top to bottom exclusively on level legs, and the bar is lowered only to the middle of the lower leg.
The active and static effect is on different muscle groups, depending on the selected type of Romanian deadlift:
- With dumbbells. It is performed according to the same technique as the Romanian deadlift with a barbell. At the same time, it is considered more traumatic and less effective exercise due to the uneven distribution of weight on the spine.
- Romanian single leg deadlift. This type of exercise is performed in a position on one leg - the supporting one. The dumbbell is taken in the opposite hand. The body leans forward to a parallel line with the floor, pauses in this position for a moment and returns to its original position.
- Romanian straight-legged deadlift. The only distinguishing feature from the Romanian deadlift is perfectly straight legs without the slightest bend in the knee joints during the exercise.
- Romanian barbell deadlift. This is a multi-joint exercise. In this exercise, the biceps femoris, the extensors of the back, the muscles of the lumbar region and the gluteal muscles take part in varying degrees.
What muscles are involved?
What muscles work in the Romanian deadlift? Exercise is rightfully recognized as one of the most effective for the development of the muscles of the thigh and back. The auxiliary muscles are also included - the gluteal and gastrocnemius.
Basic load
The main load for Romanian traction falls on:
- lumbar muscles;
- posterior thigh muscle group;
- trapezius muscles;
- thigh quadriceps, gluteus maximus.
Additional load
Also, let it be less, the following muscles are loaded:
- anterior tibial;
- middle and small gluteal;
- deltoid;
- adductor thighs.
An important feature of the Romanian deadlift is a large load on the lower back. Beginners are advised to first strengthen the muscles of the lower back with hyperextension. In addition, if there are back injuries, then it is wiser to completely abandon this exercise.
During training, the largest muscle groups in the body work and significant weights are used. This promotes the production of huge amounts of energy, as well as stimulates the endocrine system and increases the release of growth hormone, testosterone and other anabolic hormones into the blood.
Exercise technique
Next, we will analyze in detail the technique for performing the Romanian deadlift. First of all, we recommend watching the whole process on video.
Basic Rules
Before starting to study the technique of performing the Romanian deadlift, you should study some rules. Compliance with them will allow you to train safely and effectively.
- The direction of movement of the exercise is from top to bottom. Therefore, it will be more convenient and safer not to lift the barbell off the floor, for example, as in a classic deadlift, but to install it on a special barbell rack at pelvic level.
- Shoes fit flat and wide soles. The presence of a heel is undesirable. The permissible heel height is 1 cm. The shoes must fit snugly on the foot. If the toes in the shoes are able to lift up, the lack of stable support can injure the lower back.
- The grip is classic straight. The bar is taken in the middle, at a distance slightly wider than the shoulders.
- When lowering the body down, the bar should go close to the legs. This ensures proper stress on the muscles of the lower back. If the rule is not followed, the lower back will simply "rest" during the exercise.
Initial position
Take the correct position to start the exercise:
- You need to approach the bar almost end-to-end so that the bar hangs over the ankle. Feet are set shoulder-width apart, toes point straight forward. The grip is taken medium - slightly wider than the shoulders.
- The back is straight and straight. The shoulder blades are slightly flattened. The body is tense. You need to remove the projectile from the stand or take it from the floor. In either case, the back remains straight all the time.
- The pelvis is fed slightly forward. This ensures precise verticality of the whole body.
Thrust moment
Having taken the correct starting position, the main work of the muscles begins:
- The body is lifted to the starting position without sudden movements and jerks.
- The lifting of the bar is carried out not by straightening the body, but by pushing the weight out with the legs.
- The foot is firmly pressed to the floor. Powerfully, but smoothly, the floor seems to be pressed down, and the body straightens.
Reverse movement
Having fixed in the lowest position for a few moments, the body returns to its original position:
- The body starts to go down. It is important that at the same time, the back must remain straight, and the shoulder blades were also slightly flattened.
- The pelvis is pulled back to the maximum, but without a downward slope. There is tension in the gluteal muscles and stretching of the hamstrings.
- The knee joints are fixed throughout the exercise and remain in their original position.
- The bar moves slowly straight down and is brought to the middle of the lower leg. The back is not rounded.
Typical mistakes
Next, we will analyze the most common mistakes when performing the Romanian deadlift with a barbell.
Hunched back
A common mistake among beginners and hobbyists. The admission of this gross error leads to a decrease in the effectiveness of the Romanian traction. In addition, rounding the back can injure the spine.
Tip: When the bar is lifted off the floor or removed from the stand and at its highest point, the back should still be tense, and the spine remains taut and perfectly straight.
Incorrect boom position
Often the athlete is standing too far from the bar. Because of this, the back receives an additional load at the time of removing the bar from the stand or lifting from the floor.
Tip: The bar should be positioned directly over the athlete's ankle, that is, as close to the legs as possible.
Flexion of the arm at the elbow
With a large barbell weight, the athlete tries to "push" the bar by bending the arms at the elbow joints. This is because the hands and forearms are not strong enough to support this weight.
Tip: If this problem arises, it is better to take a lighter weight or use special straps. Such precautions will insure against injury.
Holding your breath
This error can be observed with any exercise. Nevertheless, it will not be superfluous to once again remind you of breathing during training. The muscles must constantly be saturated with oxygen. Their growth rate and development depends on this. In addition, holding your breath during strength training can lead to a lack of oxygen, and as a result, loss of consciousness.
Tip: It is unacceptable to forget about breathing. The athlete's breathing during exercise is slow, deep and even. The exhalation is done at the moment of the greatest muscle effort, and the inhalation is done at the least.
It is worth noting that the Romanian barbell deadlift is relevant for bodybuilding and fitness athletes. Especially girls will like this exercise. Compliance with the training technique and important rules for performing the Romanian deadlift will allow you to fruitfully pump the gluteal muscles, the back of the thigh and strengthen the muscles of the lower back.
If you still have questions about the Romanian barbell deadlift, ask them in the comments. Liked? Share with your friends on social networks! 😉
