The article has been checked for accuracy (content includes links to reputable media sites, academic research institutions, and occasionally medical studies). All content on our website has been reviewed, however, if you believe our content is inaccurate, out of date or otherwise questionable, you may contact us to make the necessary corrections.
6 minutes
Strengthening your legs, buttocks and back with just one exercise is possible. Learn what the Romanian deadlift is and how to do it correctly.
One of the main objectives when going to the gym is to strengthen the legs and buttocks. In addition to the aesthetic aspect, working those muscles increases power when running, jumping and doing all kinds of activities. Fortunately, there are several exercises that help achieve this goal; one of them, the Romanian deadlift.
In general, the deadlift is considered a traditional exercise, especially among those who lift weights. It focuses on the work of the glutes and the entire posterior chain. Romanian is one of its variations. While the same area is stressed, it deepens the tension in the hip muscles and hamstrings. It even helps work your back.
This variant was included by Nicu Vlad, a weightlifter from Romania (hence the name of the activity) in his training routine. It was released in 1990 in the United States and, shortly after, it spread throughout the world. It’s just like today It is usually one of the essential activities in strength routines.
How to do Romanian deadlift step by step?
First of all, you have to know that the Romanian deadlift works the glutes, the femoral muscles and the lower back, that is, the entire posterior chain. It is similar to traditional exercise, but with some slight variations.
It consists of lowering the load to below the knees, so that the latter are slightly flexed. This technique allows relieve the thigh area and deepen the work of the biceps femoris. Similarly, it provides greater grip strength.
An study conducted in 2019 determined that the Romanian deadlift is effective in isolating the hip extensors and working the gluteus maximus. In fact, it generates more activity in the area compared to squats.
Step by Step
This variety of deadlifting is a common activity for professional lifters, especially Olympic athletes. Specifically, the exercise is performed as follows:
- To begin with, your body should be upright, with your feet hip-width apart.
- Next, the buttocks are pushed back and the torso descends straight. Simultaneous to this, you have to bend your legs to grab the bar.
- The hands should be in a straight line with the shoulders.
- The gaze should be forward or slightly down.
- At this point, the body must be contracted to carry the load upwards; Likewise, a slight bend in the knees and the arms stretched out should be maintained. That will be the starting position.
- Next, the load must be lowered in a controlled manner and with the bar close to the body. To do this, the hips are lowered back and the torso forward.
- Finally, you have to return to the starting position and repeat the movement until you complete the series.
- The ideal is to do 12 repetitions for 3 series. However, it is possible to start with 8 or 10 repetitions.
Romanian deadlift on one leg
Another alternative, somewhat more complicated, but which also brings great benefits, is the single-leg variation. In this case, greater stability and balance are required.
- The performance of the exercise is almost the same, with the difference that there will only be one leg as support, while the other extends backwards as you descend with the load.
- To carry out the activity in this way, it is convenient to replace the bar with a dumbbell, which can be held with one or both hands.
Tips and Common Mistakes When Performing Romanian Deadlifts
In any routine it is important to do the exercises correctly. The supervision of a professional in the gym to do Romanian deadlifts will be essential to achieve good technique, obtain the benefits of training and reduce the risk of injury.
It is advisable to take into account what are the most common mistakes that are made when carrying out this practice and thus be able to avoid them. Therefore, the following recommendations should be considered.
1. Straight back
If the lumbar region is curved, it is likely that there is an overload on the discs, which are what enable actions such as bending or stretching. To prevent a possible strain or hernia it is important to maintain a correct posture.
An worked conducted in 2020 found that targeted exercise of the spinal stabilizer muscles, at moderate to high intensities, is effective in reducing back pain.
2. Legs slightly bent
The legs should have a slight knee bend. Bending them too much changes the work of the hamstrings for that of the quadriceps, so the exercise will not achieve its goal.
Also, if the legs are kept straight, there is a high risk of overloading the joints and subsequent injuries.
3. Bar close to the body
The bar must always be close to the body; Otherwise, a lot of stress will be placed on the spine, which will cause back pain. Keep in mind that lumbar injuries are very common in all sports practice. Therefore, it is better to avoid risks and place special emphasis on posture.
4. Moderate the load
Do not use too much load; working with a lot of weight can cause lower back pain, as it requires a lot of hip and hamstring strength.
It is best to increase the load progressively and in a controlled manner. Also, it should be less than the one generally used for other exercises.
Romanian Deadlift Benefits
One of the most important benefits of the deadlift in all its variations is that it helps develop core stability. On the other hand, although the Romanian deadlift stresses the hamstrings, glutes, and lower back, also activates other secondary muscles, as the following:
- Trapeze.
- Latissimus dorsi muscle.
- Quadriceps femoris.
- Forearm.
- ABS.
For the above, It is an ideal activity to strengthen the main muscle groups of the body, which is reflected in a better physical condition at a general level. Other benefits of this deadlift modality are the following:
- Strengthens the muscles of the posterior chain.
- Improves mobility.
- Increases flexibility.
- It is safe, so there is little risk of injury.
- Helps prevent lower back pain.
- Improves body posture.
- Strengthen your grip strength by working your forearms and exercising your fingers, which are the only ones that will be in contact with the bar.
Strong legs and perfect buttocks
Romanian deadlift It is a recommended exercise to add to the training routine.especially when the goal is to strengthen the entire posterior chain, with a primary emphasis on the glutes and hamstrings.
It’s ideal to start light, even if you’ve already done the traditional deadlift. The ideal is to use the technique well to obtain its benefits. Therefore, it must be practiced in the company of a professional trainer. Do you already practice it?
You might be interested…