Trainers share everything you better know about proper Romanian deadlift form to make it complete the compound exercise safely.
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There are certain fitness moves that justsoundintimidating.Bear planks.Alligator crawls.
And another one that tops the list as many trainers fiery favorite?
fitness trainer and founder of Le Sweat
A Romanian deadlift is typically classified as a compound exercise that works several muscle groups at once.
What muscles does it work?
Whats the difference between a regular deadlift and a Romanian deadlift?
Romanian deadlifts are one of many types of moves that fall into this umbrella category.
Unlike moves that share its name, the Romanian deadlift is super targeted to hit your glutes and hamstringshard.
Youll want to start light.
This variation requires much more unilateral stability, says Kollath.
The biggest mistakes people make in their Romanian deadlifts
1.
As soon as you feel or see rounding in the spine, youve got too far.
fitness trainer and founder of Le Sweat
How low youll be able to go is completely dependent on your individual body.
Locking your knees is a major no-no, too, as thats another surefire way to hurt yourself.
A step-by-step guide for proper Romanian deadlift form
1.
Focus on engaging your lats by squeezing your shoulder blades back and down.
Initiate the movement by pushing your hips and glutes back and keeping your knees slightly bent.
Keep your gaze looking straight ahead to ensure youre keeping your back straight as you bend over.
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Drive your hips forward and squeeze your glutes as you stand back up to start.
How to know if youre doing a Romanian deadlift correctly?
Performing a Romanian deadlift is one thing, but doing it correctly is something else altogether.
Another pro tip from Atkins?
How to perform the movement:
1.
Start with both feet under your hips.
Bend forward at the hips and while keeping your back straight, lift one leg off the floor.
Bring your leg back down to return to the starting position.
Perform as many repetitions as you would like before moving onto the other side.
Start with your feet hips-width apart.
Hold your weights at the front of your thighs and hinge your hips back without rounding your spine.
When you reach mid-shin, reverse the movement by thrusting your hips forward to your start position.
Start with your feet wider than hip-width apart and your toes pointed outwards at a 45-degree angle.
Hinge forward from the hips with a flat back and pick up your weight.
Bring the weight back to the ground and repeat.
Good mornings
Good morningsare another movement to wake up the hamstrings and strengthen the lower back.
Stand with your feet hip-width apart.
Reverse the movement and push your hips forward, squeezing your glutes at the top.
What are the benefits of deadlifting?
And because they work various muscle groups simultaneously, deadlifts are an effectiveandtime-efficient movement.
Plus, they can be adjusted to suit your bodys needs as well as your fitness level.
Frequently asked questions
Are Romanian deadlifts safe?
When performed with the proper form, Romanian deadlifts are a safe exercise to incorporate into your routine.
Are Romanian deadlifts back for your back?
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