The Romanian deadlift is a deadlift with straight legs. The purpose of the exercise is to pump the biceps of the thigh. The exercise is heavy and basic, however, it is not recommended to perform it in a power style, the best option is 12-15 repetitions per approach. Yes, the exercise involves many joints, yes, many muscle groups are involved, but the position in which the athlete performs this exercise places an undue load on the spine.

The functionality of this exercise lies not only in the fact that it forms a beautiful hamstring. An important feature is that by strengthening these muscles, the performance in barbell squats increases and, more importantly, the load is removed from the knee joint, since the weight is more evenly distributed over the muscles of the legs. This effect can be achieved by the fact that the biceps of the thigh is a very effective stabilizer, like a press for the spine, so it is for the knees.

Work of muscles and joints

Romanian traction involves several muscle groups, first of all, it is the biceps of the thigh, which receives the main load. But, in addition to the target muscle group, the calf muscles and extensors of the back are also involved in the movement. This is partly why, for better pumping of the hip, the weight of the bar must be such that the athlete can perform the exercise under control. Otherwise, the load will go to other muscles, and with it to the spine.

With the right technique, the main load is taken by the knee joint, which is another reason to perform the exercise under control and in a large number of repetitions. A slight flexion of the knees helps to relieve the load from the joint, when the athlete fixes the load on the muscles. In bodybuilding and fitness, all exercises must be performed in such a way that the load never leaves the muscles and enters the joints.
1) Stand on the pallet and bend your knees a little to “turn on” the hamstrings.
2) Bend down, crouching a little, to take the barbell.
3) The knees are bent all the time, while you must lower the barbell as low as possible.
4) From the bottom point, slowly rise to the starting position.
5) Do not unbend your back to the end, so that the load does not go from the muscles to the joints.

Romanian draft – notes

1) Legs all the time in one position, lean down only with your back.
2) The legs should be narrower than the shoulders so that the biceps of the thigh would work, and not the back.
3) Not “drop” the bar down, and lower it under control.
4) Unlike the deadlift, the bar does not have to go down the legs, but goes down freely.
5) The head looks forward all the time, do not lower it and do not twist your back, so the shoulder blades should be brought together.

Anatomy

Romanian deadlift works great on the hamstrings and, in general. The entire back of the legs. At the same time, the long muscles of the back are involved in the exercise, so after you finish the exercise, it is advisable to do hyperextension. The best option would be reverse hyperextension. The biceps femoris not only forms beautiful and voluminous legs, but is also an important stabilizer in all standing exercises. Therefore, if you want to pump up your legs, do this exercise!

The knee joint, of course, receives a load, but if the exercise is performed correctly, without twisting the back and without lowering the head, the athlete manages to relieve tension from the spine. That is why it is so important to keep your knees bent and in the same position all the time, because this, firstly, will allow you to better pump your biceps, and, secondly, will protect your spine, which already receives enough load in all exercises.