To do a Romanian deadlift, you’ll need:
-A weight bench
Technique to do Romanian deadlifts:
Grab the bar with both hands, palms facing down. Lift it off the rack and step back to have it in front of your body. The bar should be resting on your thighs – not directly touching them, but very close (to avoid hitting your legs). Keep your chest up high, look straight ahead, and keep an arch in your back.
Next, push your hips back and lower your body just a bit while keeping the bar close to your legs. Feel for the weight plates touching your legs. This is where you’re going to want to have them when you start picking up heavyweights. Only go down as far as you can without letting your hamstrings touch the back of the calves.
Once you find a good position, push your glutes and hips forward while pushing through your heels to stand up with the weight. Flex at the top for a second – squeeze your glutes and thrust your hips forward. Don’t hyperextend your lower back! If you feel like you’re on stilts when you flex, you’re doing it wrong.
You can keep the reps high on this one. Most people will find the weight distributed pretty evenly between all muscles worked. Also, if your lower back is giving you problems, feel free to do some rows with cables or machines to strengthen your weaker muscles and improve overall stability.
Don’t be afraid of going below parallel, as this is a great way to work on your mobility. However, if you have issues with that, just stick with the first couple of movements and gradually improve your flexibility by stretching regularly.
This exercise targets all muscles in the lower body – hamstrings, glutes, and even calves! It’s a great way to prepare the muscles for squats and deadlifts, and it’s a great overall leg workout.
There are several ways you can do this exercise:
-You can hold the bar with both hands or just one hand. Make sure that if you go one-handed, you don’t use straps. Always hold on to the bar with both hands.
-You can hold the bar with a double overhand grip or an alternating grip (one hand facing up and one facing down). Pick what’s more comfortable for you, but make sure neither of your arms is straight when doing this movement.
-If you have trouble getting into position, try holding on to something for support. The rack is always there for you!
-You can hold on to a weight bench/stool with the non-working arm and use it for support.
-Your feet should be hip-width apart, not much wider or narrower. Your heels should be about an inch away from the bar. If your ankles are too tight to allow you to point your toes, put a couple of plates under the heels.
-Your back should have an arch, not be rounded.
-Focus on pushing through your heels and bracing yourself by squeezing your abs/glutes at all times. If you feel like you’re about to tip over backward, you’re doing it wrong.