Romanian Deadlift
(4.29)
through 7 votes
through 7 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Lower Back![]() ![]() ![]() |
---|---|
auxiliary muscles: | Quadriceps![]() ![]() ![]() |
required: | Barbell or EZ Bar or Dumbbells (2) or Kettlebells (2) |
fitness level: | Hard |
exercise type: | Strength |
Variations available (2) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/rumaenisches_kreuzheben1hd.png)
![Execution Execution](http://media.homegym-exercises.com/training/rumaenisches_kreuzheben2hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/rumaenisches_kreuzheben1Ahd.png)
![Execution Execution](http://media.homegym-exercises.com/training/rumaenisches_kreuzheben2Ahd.png)
General And Specifics
- beginners should start practising without weight
- do not start with a too heavy weight
- the spine can be overloaded: e.g. lumbar spine
Starting Position
- grasp a barbell shoulder width with over hand grip (palms of the hands point to the thighs)
- your feet are hip width apart
- bent your upper body a bit forwards
- the weight touches your thighs for now
- bend your knees a bit to release the joints
Correct Execution
- bent your upper body
- let the weight sink down in front of your legs
- keep the head up and the shoulders backwards
- let the barbell sink down to the knee area until you feel a stretch in the hamstrings
- hold the position for a moment
- lift your upper body up again
- repeat