Grasp a kettle bell by the horns with a double overhand grip and assume a hip width stance. Begin the DL by pushing your hips back and hinging forward until the bar is just below knee height.
Range of motion in the lift will largely be determined by an individual’s mobility as well as their ability to maintain a neutral spine. Here're some factors to consider: If you’re someone who is more globally extended (i.e. athletic background), then you will likely be able to keep a neutral position more effectively by packing the chin.
On the opposite end of the spectrum, if you tend to be more flexion dominant (especially in your thoracic spine — upper back) then it would behoove you to look up slightly as this will drive more extension. Do not allow the kettle bell to drift away from the body, it should graze your legs during the eccentric portion of the lift.
Don’t actively flex the triceps but make sure that your elbow doesn’t break neutral as this can potentially put you at risk for a bicep tear under maximal weights. Whether you’re a runner or a powerlifter, anyone can benefit from incorporating Romanian dead lifts into a regular workout routine.
The strength exercise—also known as RDS or stiff-leg dead lifts—helps to build muscle along the posterior chain, or the back of the body, which includes the hamstrings and glutes. “By strengthening the muscles in your posterior chain, explosive movements, such as sprints and jumps, benefit from the Romaniandeadlift by maximizing hip extension,” Sherry Ward, a NSCA-certified personal trainer and CrossFit Level 1 coach at Brick New York, tells Health.
But the Romaniandeadlift can do much more than just help build muscle: “ can improve mobility and flexibility as well as unlock faulty movement patterns, which will decrease the risk of injury,” says Ward. She adds that the exercise can also help prevent and minimize low-back pain, a common cause of discomfort that can pop up due to muscle imbalances, like a weak back, which can ultimate lead to poor core stability and hip strength.
“The stiffer leg position in the Romaniandeadlift puts more emphasis on the hamstrings than the conventional dead lift,” says Roxie Jones, a NASM-certified personal trainer and certified strength and conditioning coach. Because the Romaniandeadlift relies heavily on movement from the hips with a neutral spine, it also helps you build a stronger connection between your upper- and lower-body.
“By keeping your core engaged, you're able to maintain alignment of your hips and shoulders as you ascend and descend through the exercise.” “I would practice hinging of the hips using a PVC pipe against the spine to make sure the neck and back are aligned in a straight position,” says Jones.
Once you've mastered the hip hinge movement pattern, it’s time to add Romanian dead lifts to your workout routine—here's how: Hinge forward at the hips, keeping your spine long and straight as your torso reaches toward the floor.
Grip the barbell with both hands at shoulder-distance apart, plugging your shoulders back and down to secure your spine and brace your core. Tighten your glutes, hamstrings and core and drive your feet into the ground to stand up straight, lifting the weight to about your upper thighs.
“My favorite cue I use with clients and in group classes is to feel your pant pockets reach the other side of the room as you bend at the hips,” says Ward. An important form tip to keep in mind when doing the Romaniandeadlift : Focus your gaze about two feet in front of you throughout the entire movement.
The Romaniandeadlift is a pretty advanced move, so doing different variations of the exercise will help you build the mobility, coordination, and strength to master it. By using different grips and isolating specific muscles, the following Romaniandeadlift exercises strengthen the back of the body in new ways.
How to Do a Sumo Dead lift : Stand with your feet wider than hip-width apart, toes pointed slightly outward. With a barbell in front of you on the floor, grip it with both hands shoulder-distance apart (arms inside legs), plugging your shoulders back and down to secure your spine and brace your core.
Pressing your right foot firmly on the ground and maintaining a slight bend in the right knee, hinge your torso forward at the hip as you lift your extended left leg behind you. Squeeze your glutes and your core to help you maintain your balance and stop when your body is parallel to the floor.
With a barbell in front of you, grip it with both hands wider than shoulder-distance apart plugging your shoulders back and down to secure your spine and brace your core. Then, tighten your glutes, hamstrings and core and push through your feet to stand back up, pulling the weight up to about your upper thighs.
Both Ward and Jones recommend adding the Romaniandeadlift to your workouts whenever you want to strengthen your glutes, hamstrings, and core. Keep the weight challenging, but not so much that it causes you to lose your core stability or forces your back to round or arch.
Alternative Names: Romanian dead lift with kettle bells Type: Strength Experience Level: Beginner, intermediate Equipment: Kettle bell Muscles Targeted: Hamstrings, glutes, lower back, abs, lats Mechanics: Compound Average Number of Sets: 2-4 with 6-12 reps each Variation: Alternative: Stiff-legged barbell dead lift, stiff-legged dumbbell dead lift As an effective muscle and strength builder, it can be used along with common exercises like rack pulls, jump shrugs, dead lifts, and snatches.
You may also use it for warming up before performing heavy lifting workouts to improve muscle fiber engagement and as a finisher to increase metabolic rate and burn more calories. Holding a kettle bell by its horns, hinge at the hips to lower the weight until you feel a stretch in your hamstrings.
It involves a hip-hinge movement that helps in building size and strength in your posterior chain. You can use it as part of your hip or hamstring exercise routine or as an alternative to barbell dead lift.
It keeps your back in an isometric position (the length of the muscles does not change after contraction) and improves posture. KettlebellDeadliftKettlebell SwingMovement Involves A continuous controlled motionExplosive motion to send the KB up to the shoulder height Muscles Worked Hips, hamstrings, quads, back, ships, hamstrings, lats, abs, and shoulders Weight Used Performed by lifting heavier weights (50-70 lbs)Done by swinging lighter weights (35-45 lbs) Start by placing a kettle bell (weighing about 50-70 lbs) between your feet, while standing in dead lift stance.
Slightly bending your knees, hinge at your hips to push your body backward and grab the KB by its horns. Drive your hips forward and push your feet into the floor to lift the kettle bell off the ground.
Make sure to keep the shoulders slightly above your hip height while grabbing the kettle bell with both hands. Compound exercises can help you make your workout routines extra efficient since they work the most muscle groups in the least amount of time.
Dead lifts are a great compound exercise because they work your hamstrings, glutes, back, and even your core. A dead lift is a weight-lifting compound exercise that works several large muscle groups including your glutes, hamstrings, back, and core.
It’s most commonly done with a barbell, but if you're new to the move you should practice your form first with little or no weight to make sure you learn the movement correctly. Dead lifts are great for building strength in your glutes, hamstring, core, and back.
They’re also one of three powerlifting exercises (alongside squats and chest presses), meaning they’re perfect if you’re interested in lifting heavy. Translation: There’s no reason to go light on this move once you’ve mastered your technique.
Since you’re not bending your knees much at all and you’re allowing your glutes and hamstring to do the bulk of the work, dead lifts can also be good for those with limited ankle mobility. Another benefit of dead lifts is that they secretly work your shoulders, upper back, and core at the same time.
Keeping your core engaged throughout the exercise is essential for proper form; and you’ll use your grip strength, shoulders, and upper back as secondary muscles to pull the weight off the floor. Here’s a detailed breakdown of exactly what to do for a classic dead lift (often called a stiff-leg or Romaniandeadlift) using a barbell.
Keeping your core tight, push through your heels, and lift the weight, straightening your knees first, keeping your back flat, and then reversing the hinge at your hip to stand up the rest of the way. Pause at the top, and really squeeze your butt to ensure that your hip flexors are completely extended (your legs are straight), and your pelvis is stacked directly under your shoulders, with no arch in your low back.
The key is to make sure that you’re actually using your glutes and hamstrings to lift—not rounding your back as you lift the weight, which can be dangerous and lead to injury. Dead lifts make sense to do on “leg day,” but because the move works so many muscle groups they're also great if you’re doing a total-body workout.
Grab the bar, placing your hands shoulder-width apart, palms facing in toward your body. Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight.
Keep the bar close to your body the entire time and maintain a flat back. Katie Thompson Place a looped resistance band straight on the floor and step on it with both feet to secure it firmly.
Hinge forward at your hips to lower your body, keeping your back flat. With both hands, grab both parts of the resistance band and lift it to about shin height.
Stand behind your barbell with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Place one foot a foot-length in front of the other, toe on the floor, so your stance is staggered.
Keeping your core tight, push through your front heel to stand up straight. Katie Thompson Stand with your feet together, holding a dumbbell in each hand in front of your legs.
Shift your weight to your right leg, and while keeping a slight bend in your right knee, raise your left leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor. At the bottom of the movement, your torso and left leg should be almost parallel to the floor, with the weight a few inches off the ground.
Keeping your core tight, push through your right heel to stand up straight and pull the weight back up to the starting position. Bring your left leg back down to meet your right, but try to keep the majority of weight in your right foot.
The best ways to avoid all of these is to practice first without any weight in front of a mirror to check your form, or to work with a trainer. Dead lifts should be performed with an engaged core and neutral spine (a flat back).
If you’re thrusting your chest forward and not engaging your core when you lift the weight, it’s likely that your low back will arch—and you risk injury that way as well. Keep your knees loose, but focus on the movement coming from your hip hinge and only lower the weight as far as your flexibility allows.
Whether you’re using a barbell or dumbbells, you should be conscious to keep the weight directly under you as you lift and lower—let gravity do the work. Think about almost scraping your shins and thighs with the weight—don’t waste energy or turn the move into a shoulder exercise by holding the weight away from your body.
You should also avoid doing dead lifts if you’ve got a history of low back pain, a hamstrings' injury, shoulder injury, or if you’ve been instructed to avoid doing dead lifts by your doctor. All strength training comes with a certain amount of risk so make sure that you check with your doctor, warm-up properly first, and regularly integrate cardio routines and stretching into your workout regimens.