5/7/2023 0 Comments Deadlift formAdditionally, you might want to incorporate trainer-approved deadlift form tips, including visual cues, to help you move through the motions of the exercise seamlessly and safely. If you want to know whether you’re maintaining the proper form, you will feel the tension primarily in your hamstring, glutes, and adductor muscles, the last of which are the muscles along your inner thighs. Performing a Romanian deadlift is one thing, but doing it correctly is something else altogether. How to know if you ’re doing a Romanian deadlift correctly? Drive your hips forward and squeeze your glutes as you stand back up to start. Keep your gaze looking straight ahead to ensure you’re keeping your back straight as you bend over.Ĥ. Keep the weight close to your body as you bend forward, and go as far down as you can without rounding your upper back in the process. Initiate the movement by pushing your hips and glutes back and keeping your knees slightly bent.ģ. Focus on engaging your lats by squeezing your shoulder blades back and down.Ģ. Start standing with your knees slightly loose with the barbell (or whatever you choose to use for a weight) held squarely in front of your hips. Plus, it will prevent you from being able to do the move properly, which totally defeats the purpose in doing it at all.ġ. “Because the Romanian deadlift requires such hip and hamstring strength, the overload of heavy weights combined with inadequate strength of the hamstrings and hips usually leads to a sore lower back,” says Milton. While you may think you’ve got lifting your usual set of heavies down pat, trying to use them in your Romanian deadlift can lead to problems. The biggest mistakes people make in their Romanian deadlifts 1. This will help you become accustomed to the lowering motion, and make it easier when you work your way up to trying it with two feet flat on the floor. “This variation requires much more unilateral stability,” says Kollath. The move is traditionally done with a barbell, but you can swap in a dumbbell, kettlebell, or long resistance band if you want to work with something lighter (or if that’s all you've got at home).Īnother way to work your way up to the full expression of the move is to practice with single-leg Romanian deadlifts, in which you'll keep one leg planted on the floor with the other extended out behind you as you lift. “Start with lighter weights-whether that’s a dumbbell or a kettlebell-as you build up grip strength,” says Katie Kollath, CPT, and co-founder of Barpath Fitness. Use lighter weights than you would for a traditional deadlift and work up your strength until you’re able to progress to some higher pounds. Since this move is more targeted than your conventional deadlift, you’ll want to take things down a notch with how heavy you’re lifting. Most importantly? You’ll want to start light. How to build up to a Romanian deadliftīefore you grab a weight and get to work, there are a few things to keep in mind. And, bonus? It will also hit your core and forearm flexors with each and every rep. Because you’re lowering the weight down against gravity instead of lifting it up off of the floor, the move requires you to engage your glutes and hamstrings in a completely different way.
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