Romanian deadlift is a type of deadlift that is mostly performed by Olympic weightlifters. This is a variation of the regular deadlift technique, where emphasis is laid more on dynamism of the spinal muscles. Read this story till the end to know the technique...
Romanian deadlift is mostly done by Olympic weightlifters where they lift more than 1000 pounds of metal creating awe among fitness enthusiasts.
This was first performed by Nicu Vlad, the famous weightlifter from Romania and since then this typical form of deadlift became popular as Romanian deadlift, also known as 'flat backed' and 'semi-stiff legged' deadlift.
The moves of this exercise are mainly directed towards the lower back, hamstrings and glutes. The basic posture is that the torso is held in an upright position and the bar is lifted with hands kept completely straight.
Romanian Deadlift Forms
The dumbbell or the barbell deadlift is much more difficult to execute than the single legged deadlift. Taking the correct position is an important factor for performing the Romanian deadlift. Muscles worked during such types of exercises are erector spine,quadriceps, adductor magnus and also the hamstrings.
While comparing Romanian deadlift vs regular deadlift technique, the main difference lies in the fact that former permits only static movement of the spine while the latter targets a more dynamic movement on the spine.
Dumbbell Romanian Deadlift
These deadlifts are more or less similar to regular deadlifts. You can also use a barbell instead of dumbbells for performing barbell squats. Proper grip of the dumbbells is essential for lifting them.
You can use over-under grip, underhand grip or overhand grip for this purpose. The dumbbell is usually pulled close to the body and the glutes are extensively worked out while performing this type of exercise.
The starting position is vital for making the exact movement. Keep your feet at a distance of your hip and free your knees. Grab the dumbbells while being in the same position.
Push your hips backward and bend your body a little in the forward direction. Make sure your back is straight.
Make yourself comfortable and let your shoulder and hips align perfectly while lifting the dumbbells. Your back must remain straight and your head should be held high. Pull your hamstrings and stretch your glutes when you have reached the ultimate position.
Dropping the dumbbell on the ground should be done with extreme precaution to avoid back and shoulder injury. Keep your back straight while returning to the initial position. Bend your legs at your knees and slowly put the weight down on the floor. Repeat the same moves.
Single Leg Romanian Deadlift
This deadlift workout is mainly targeted for making the hamstrings and thigh muscles strong. Since the exercise is performed with one leg at a time, it aids in proper balance of the body.
When you raise your leg off the ground you are actually balancing your body with one leg and during this moment you need to stretch your hamstrings and butt muscles as much as possible.
Stand erect keeping your feet together. Grab the dumbbells with both hands. You should stabilize your spine and tighten your torso while maintaining this position.
Extend your left arm a little in the forward direction and move one step back with your left foot. You should maintain the same vertical position as explained in the point earlier.
Now bend more in the forward direction keeping your back parallel to the ground while the dumbbells are touching the ground. Your left leg will be stretched in the air from the back. Balance your body by squeezing your hip muscles.
Once again come back to the original position by touching your legs on the ground and standing straight with your arms stretched. Repeat the exercise for a couple of times for strengthening your butt, hamstring and lower back muscles.
Start slowly and proceed steadily with the weight training exercises to attain perfection within a couple of months.