How To Master The Romanian Deadlift And Unlock Your Leg Muscles

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How To Master The Romanian Deadlift And Unlock
Your Leg Muscles
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(No Transcript)
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• The classic deadlift is weightlifting at its best
  a simple, effective move that should have a
  spot in the workout line-up of anyone who has a
  weights routine. The Romanian deadlift comes with
  the extra benefit that you can do anywhere,
  because you dont need to use very heavy weights
  for it to be effective.

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• The deadlift strengthens muscles throughout your
  posterior chain all the muscles that run down
  the back of your body from your neck to your
  heels. That focus on the back of your body makes
  the deadlift especially important because, in all
  aspects of life, people have a natural tendency
  to ignore what they cannot see.

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• When it comes to your muscles that tendency often
  results in people spending hours in the gym
  beefing up their pecs and biceps while ignoring
  their back muscles and triceps. And when you
  shift to the lower body, this tendency leads to
  people forgetting all about their hamstrings
  which, as youve probably already guessed, is a
  big mistake. The hamstrings are vital for
  impressive leaping, and rapid acceleration and
  deceleration, not to mention the fact that you
  wont be able rack up a respectable barbell
  squat without strong hammies.

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• Fortunately you can address any such issues by
  adding the Romanian deadlift to your workouts.
  This variation on the standard deadlift places
  even more focus on the hamstrings than the
  original exercise, building their flexibility,
  strength and power.

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• While using the gyms barbell is the simplest way
  to do the Romanian deadlift, you can swap out
  free weights for anything heavy if working out at
  home. Not having to lift huge weights is not only
  convenient, but also means theres less risk of
  putting your back under undue pressure, which can
  be a problem with the standard deadlift.

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HOW TO DO THE ROMANIAN DEADLIFT
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• To start the Romanian deadlift, stand with the
  bar or weight in your hands as opposed to the
  floor. Slowly lower the weight with a slight bend
  in your knees, bending at the hips and keeping
  your back straight. Lower until you feel a slight
  stretch in your hamstrings usually when the
  weight has just passed your knees then drive
  your hips forwards and use your hamstrings to
  power back up to standing.

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ROMANIAN DEADLIFT FORM TIPS

• One common Romanian deadlift mistake is failing
  to maintain the position of your lower back
  throughout the movement. Dont feel like you need
  to bend all the way over just to make the weight
  touch the ground. Remember it is meant to be
  working your hamstrings primarily, not your lower
  back.

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• If youre adding the Romanian deadlift to your
  workout programme its best to start splitting
  your leg workout across two different session
  (thats right, two leg days!). Do quad-intensive
  exercises on one of the days and focus on
  hamstring and glute exercises on the other. Avoid
  doing them on consecutive days otherwise youll
  put excessive stress on the stabilisers that help
  with lower-body movements.

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ROMANIAN DEADLIFT VARIATIONS

• Grasping the bar with hands shoulder-width apart,
  stand one leg and lean forward with a slight bend
  in the knee. Keeping your back straight at all
  times, lower with a slow and controlled motion
  until you feel the stretch in your standing legs
  hamstring, then return to the start. You can also
  perform this movement with kettlebells of equal
  weight in each hand, which makes it easier to
  retract the shoulder blades.

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Dumbbell split-leg Romanian deadlift

• In this variation, youll focus on a single leg
  as with the one-legged version, but instead of
  elevating your rear leg, keep the ball of your
  rear foot on the floor. Holding a dumbbell in
  each hand, keeping your back straight and core
  tight, lower with a controlled motion until you
  feel a stretch in the hamstring of the front leg,
  then return to the start.