One of the most common and useful exercises for train buttocks e femoralthe Romanian detachment is very common among both men and women; but how does this exercise take place? And what muscles does it involve?
In this article we will explore all the secrets of the Romanian deadlifts, so you have no excuse not to try them in your next WOD!
Index
CLASSICAL RELEASE AND ROMANIAN RELEASE: DIFFERENCES
The difference between these two types of deadlift lies in the execution and the muscles involved.
Deadlift: in this exercise we start with the barbell on the ground and, in addition to the glutes, hamstrings, and back, the quadriceps, especially in the starting position.
Romanian deadlift: the starting position is at the top with the barbell already in hand; the target muscles of this exercise are the lumbar, buttocks and hamstrings and we pause in the descent phase, to allow greater elongation, without ever letting the barbell touch the ground.
EXECUTION OF ROMANIAN BREAKS
- The starting position is standing with the barbell up against the thighs; the feet must be as wide as the shoulders
- The descent phase begins without arching the back and bending the knees slightly, bringing the barbell up to the ankles without resting it on the ground
- You go back to the starting position by contracting the buttocks
MUSCLES INVOLVED
The Romanian deadlifts are a fundamental exercise to be included during theleg workout and also gods back muscles, such as lats; the muscles involved during this exercise are:
- Buttocks: especially the gluteus maximus
- Femoral biceps
- Lumbar
- Dorsal
- Central bundles of the trapezius
- Deep musculature of the spine
- Forearms
BENEFITS OF ROMANIAN LEAVES
This exercise allows you to have several benefits:
- Hip rotation: the strengthening of the posterior muscle chain helps to create a useful motor pattern for hip movements;
- Gluteal and hamstring hypertrophy: this exercise allows you to load a lot of weight on the barbell so it will be very useful for developing buttocks and hamstrings;
- Coordination: having good coordination is essential for many exercises and on many occasions; learning to perform Romanian deadlifts well is a prerequisite for more complex lifts.
COMMON ERRORS
- Not maintaining the physiological lumbar curve
- Lifting too heavy loads
- Too isolated involvement of target muscles: if, for example, we insert this exercise during the session of the lats, we must not focus on these during the execution, but we must understand that it is an exercise that creates a systemic motor pattern that involves different muscles.
VARIANTS
- Dumbbells: you can use dumbbells instead of the barbell;
- Straight legs: the straight leg deadlift is recommended for people who have good mobility;
- Multipower: it is possible to make the Romanian detachments at the multipower for greater stability
- Single leg: the one-leg variant is performed monolaterally; this exercise is recommended for those with a lot of coordination and balance;
- Sumo deadlifts: the position of the legs and feet is like that of the sumo squat, legs apart and feet turned outwards;
- Good morning: the barbell is not in the hand, but resting on the shoulders, while the execution is the same.
And do you perform Romanian deadlifts in your workouts? Let us know in the comments and don't forget to follow us on our Telegram channel
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