Exercise Guide

Romanian Deadlift

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Lower Back, Hamstrings, Glutes
Quadriceps, Adductors, Abductors
rating: Ø 4.17 through 6 votes
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required:Barbell / EZ Bar / Dumbbells (2) / Kettlebells (2)
level:Hard
type:Strength
Variations available (2)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

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
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Related exercise lists:

Free Weights, Barbell, Strength Training With Dumbbells, Barbell And Kettlebell, Dumbbells, Kettlebells, Lower Back