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Dead lift Targets Following Muscles:
glutes, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals.
Romanian Deadlift is a fundamental exercise for
treasing overall mass, strength and power in both the the lower and
upper body. Like squats, it a maximum stimulation movement.
Starting Position for performing Dead lift
- Stand in front of the barbell with your feet parallel and shoulder-width apart.
- Bend your legs until your hips and knees " are at the same level,
keeping your rib cage up and your head level. Your back should be
straight, at a 45° angle to the floor.
- Grasp the bar, with your hands just over shoulder-width apart, one
overhand, the other under. This will facilitate better balance and keep
the barbell in the same plane.
The Movement during Romanian Dead lift - The Dead lift technique
- Using the power of your legs and hips, and keeping your arms
straight, lift the bar from the floor until your legs are straight. The
bar should be against the upper part of your thighs. Hold for a count of
- Slowly return the bar to the floor, keeping your torso erect, arms
straight and head up, eyes looking forwards. Your chest should be
slightly forwards and over the bar.
Dead lift Training Tips
- Keep your back straight - i.e. in its normal position - throughout the movement. Do not lean forwards.
- Keep the bar as close as possible to your legs throughout the movement.
- Make sure your knees travel in line with your toes - do not allow them to travel inwards.
Variations of Dead lift
On a Block
Stand on a low, sturdy block or platform so that the bar is at the
same level as your feet. This increases the range of motion and
therefore it benefits your body more.
Romanian Dead lift
Setup for Romanian Dead lift:Stand and hold a barbell
with a shoulder-with overhand grip. YOur feet should be hip-with apart
toes pointed ahead, legs straight. Dont lock your knees.
Movement during Romanian Dead lift: Slide the bar down
the front of your thighs by pressing your glutes back and hinging
forward at the hips. Keep your spine in a neutral position until the bar
is a few inches below your kneecaps (or whatever's comfortable). If you
begin to round your back, you've gone too low.
Return to the start position by pressing your hips forward and squeezing your glutes.
Exercises for your Legs, Hips and Glutes Workouts.
Front Lunge (dumbbell or barbell).
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbbell Calf Raise.
Leg Press Machine Calf Press.