Romanian deadlifts are responsible for working the hamstring ,glutes, calves, and lower back muscles when performed. However, this exercise is the most difficult to learn. Albeit the idea of keeping a neutral spine, loading the hips by pushing them back, or keep being the weight on the heels throughout the exercise, it can be quite difficult to master the movement. So let’s go into explaining how to go about performing the Romanian deadlift.
Positioning of the head and neck in the Romanian deadlift
Having proper alignment of the head and neck is absolutely important when performing the movement. The chin should be tucked in slightly, and the neck should remain in a neutral alignment with the rest of the torso. Most people recommend that the head and neck should be looking up at all times. This is bad because excessive extension and looking activates on the extensor reflex, forcing you into an excessive lordosis. What is bad about this is that it can also increase stress on the lower back and for those who have back pain something you want to avoid complete. Another thing that it also promotes his increase interior pelvic tilt which makes performing the exercise very hard in preventing you from recruiting hamstrings and glutes.
Another key point in the Romanian deadlift is that chest should be up. A good rule to remember is that if someone in front of you and can’t read your shirt, you’re not doing exercise properly. So make sure to keep your chest up throughout the movement. Another part that is difficult but must be stressed is keeping the chest up without extending the neck excessively. Once you master this small minute detail, you will definitely see a big improvement in your performance and strength.
The lower back should be neutral throughout the movement. You shouldn’t let your lower back arch or round into flexion. Keeping a neutral spine is the most critical part in recruiting the hamstring and glutes muscles when performing the exercise.
Not to perform the exercise properly, one area where people typically messed up at is the positioning of the knees. Your knees should be about 15 to 20° from the start. Too much knee flexion and you prevent the hamstrings from being worked efficiently. Too little knee flexion can turn the Romanian deadlift into a stiff leg deadlift we are back rounds and your lumbar disc are stressed.
Now the positioning of your feet should be pointed straight ahead using a hip-width stance and the weight should be shifted onto the heels.
Step-by-step on performing the Romanian deadlift
Grasp the bar just slightly outside of shoulder width. If grip he comes an issue for you, use a staggered grip or one hand over and one hand under or you can also use straps more of a secure grip.
Position yourself at shoulder width stance with your toes pointing straight ahead and keeping your weight on your heels. Before you begin you should have a slight bend in the knees.
Chest should be up with the chin slightly tucked in and the neck in neutral position along with the rest of your torso.
Now from the starting position, focus on pushing your hips way back as if you are about to sit down. Another way to think about it is think about pushing the hips as far back as possible while maintaining the flat back and a neutral neck position.
Begin until you feel a slight stretch in the hamstrings, then drive the hips forward towards the starting position. If you start to feel any rounding in the lower back for you come to this position, return to the starting position at any time. Remember to use a weight that you can handle.
As you begin to approach the starting position, focus on squeezing the glue muscles to finish the lift.
Closing Words On The Romanian Deadlift
When performed correctly the Romanian deadlift is by far the best exercise for recruiting the posterior chain muscles building them very effectively compared to using back extensions. Mastering this exercise will greatly increase your performance and strength in all other exercises you perform.