How to Perform Romanian Dead Lifts
Romanian deadlift is an intensive weight training that works the hamstrings, hips, and glutes. Many body building and fitness experts agree that it is one great exercise, useful in its purest form, and effective at best. If incorporated into your workout, Romanian deadlift will give your body a strong and muscular form. Romanian deadlift is by no means easy. And if you are starting to do it, you must know how to properly execute this exercise. Let this article show you how.
- Choose a barbell. The barbell must foremost match your skill level. It should not be too heavy for you to avoid breaking your back, but it should not be too light that it renders slight changes in your body. Get at least a 285-lb barbell in your first week. Then increase the weight as you become more familiar with the techniques.
- Assume the proper position. Position yourself in front of the barbell, with feet slightly far apart and hands on the side. Stand straight and keep your shoulders level.
- Grab the barbell. When you are ready, begin to bend at your hips, maintaining a small arch on your back. Slightly bend your knees without moving your feet, but keep your legs nearly straight. Grasp the barbell with both your hands and keep them more than shoulder-width apart. Remember to stretch your arms straight.
- Lift the barbell. With force, raise the barbell from the floor as you straighten your legs. Keep the barbell close to you, almost touching your body. You should now be fully erect—your back is straight, chest up and out, and shoulders flat. Hold this position for a second or two.
- Put the barbell back down. Slowly bend your knees and move your butt out and down to lower the barbell. Your back should slightly curve and your legs should also slightly bend. You will feel the contraction in your hamstrings as you put the barbell back down.
- Repeat the Romanian deadlift. Make at least five repetitions of this exercise. When your body gets the hang of it, complete around 15 repetitions, with at least one minute rest in between reps. However, it is still best to work with a trainer, who should determine how many repetitions you should make and how frequent you should do the Romanian deadlift.
- Try doing deadlift variations. If you want to add variety to your workout, try doing the conventional deadlift and the Sumo deadlift. In the conventional deadlift, you can bend your legs when putting the barbell down. This, however, requires heavier weights. In Sumo deadlift, you have to assume the Sumo standing position in which the legs are very far apart. You should bend down as you pull the barbell up, still keeping the natural curvature of the back.
If you have a problem keeping your grip, try using gym chalk. Rub it against your hand before you lift a barbell to keep your hands dry all through out the exercise. You can buy gym chalk at your favorite sports store.