Romanian Deadlift
The barbell stiff-legged deadlift is a great way to strengthen and build your muscles. Not only does it target the hamstrings, glutes, lower and upper back, but it also works the core. This exercise is a staple for any serious deadlift training program.
It's a unique exercise in that it not only helps to build strength but also helps to increase muscle size. The range of motion is greater than most other hamstring exercises, allowing you to hit the muscles from a variety of angles. The increased range of motion also means you can hit the muscles with greater intensity.
The stiff-legged deadlift is a great exercise for those looking to increase their deadlift numbers. It helps to improve strength and stability in the lower back, which is essential for a strong deadlift. It also helps to increase hip mobility, which is important for a successful deadlift.
The stiff-legged deadlift can also be used as a muscle-building exercise for the hamstrings. It's a great way to add mass to the hamstrings, as the increased range of motion allows you to really target the muscle fibers.
Overall, the barbell stiff-legged deadlift is an excellent exercise for those looking to increase their deadlift numbers, as well as those looking to build their hamstrings. It's a great accessory movement for the deadlift, and can help to improve strength, stability, and muscle size.
Type:
Strength
Muscles Used:
Hamstrings
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The barbell stiff-legged deadlift is a great exercise for those looking to increase their deadlift numbers, as well as those looking to build their hamstrings.
- It helps to improve strength and stability in the lower back, which is essential for a strong deadlift, and also helps to increase hip mobility.
- It's a unique exercise in that it not only helps to build strength but also helps to increase muscle size.
- The range of motion is greater than most other hamstring exercises, allowing you to hit the muscles from a variety of angles.
- The increased range of motion also means you can hit the muscles with greater intensity.
- Stretches and engages the hamstrings and lower back to a greater degree than a bent knee position.
- Also works the calves, quads, and forearms indirectly.
- The barbell variation allows for heavier loading than with dumbbells.
- Can use straps if grip is a limitation.
Step by Step Instructions For Romanian Deadlift
- Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.
Warm Up Tips
- Start with a pronated grip, holding the bar at hip level with your shoulders back, back arched, and knees slightly bent.
- Lower the bar by moving your butt back as far as possible, keeping the bar close to your body, head looking forward, and shoulders back.
- Reach the maximum range of your hamstring flexibility just below the knee, avoiding any further movement as compensation.
- Return to the starting position by driving your hips forward and standing up tall.
- The Romanian Deadlift targets the hamstrings, glutes, lower and upper back, and core.
- It helps to increase muscle size and strength, with a greater range of motion than most hamstring exercises.
- The exercise is beneficial for improving deadlift numbers, as it strengthens the lower back and increases hip mobility.
- It can also be used as a muscle-building exercise for the hamstrings, adding mass to the muscle fibers.
- The Romanian Deadlift is an excellent accessory movement for the deadlift, improving strength, stability, and muscle size.
Romanian Deadlift Safety Tips
- Use proper form: Make sure to hold the bar at hip level with a pronated grip, shoulders back, back arched, and knees slightly bent. This will help maintain proper alignment and reduce the risk of injury.
- Keep the bar close to your body: Throughout the exercise, it’s important to keep the barbell close to your body. This will help maintain balance and stability, as well as prevent strain on your back.
- Control the movement: Lower the bar by moving your butt back as far as you can, while keeping your head looking forward and shoulders back. Avoid any compensation movements and focus on using your hamstrings to reach the maximum range of motion just below the knee.
- Engage your core: As you perform the Romanian deadlift, engage your core muscles to provide stability and support for your back. This will help protect your spine and prevent any excessive strain.
- Drive the hips forward: When returning to the starting position, focus on driving your hips forward to stand up tall. This will activate your glutes and help maintain proper alignment throughout the movement.
- Start with lighter weights: If you’re new to the Romanian deadlift, it’s important to start with lighter weights and gradually increase the load as you build strength and confidence. This will help prevent overexertion and reduce the risk of injury.
- Listen to your body: Pay attention to
Incorporating Into Other Workouts
To incorporate the barbell stiff-legged deadlift into your workouts, follow these steps:
1. Start by holding a barbell at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This is your starting position.
2. Lower the barbell by moving your butt back as far as you can. Keep the barbell close to your body, your head looking forward, and your shoulders back. Aim to reach the maximum range of your hamstring flexibility just below the knee. Avoid any further movement as it may lead to compensation and should be avoided for this exercise.
3. At the bottom of your range of motion, return to the starting position by driving your hips forward to stand up tall.
You can incorporate the barbell stiff-legged deadlift into your workout routine in the following ways:
1. Strength Training: Include the barbell stiff-legged deadlift as a compound movement in your lower body or full-body strength training sessions. Perform 3-4 sets of 8-12 repetitions with a challenging weight, focusing on maintaining proper form and technique.
2. Deadlift Training: Use the barbell stiff-legged deadlift as an accessory exercise to strengthen and build your hamstrings, glutes, and lower back specifically for deadlift improvement. Perform 3-4 sets of 6-8 repetitions with a weight that challenges you, but allows for proper execution.
3. Muscle Building: Incorporate