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.
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. Avoid injury and keep your form in check with in-depth instructional videos.
How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Whether you’re a runner or a powerlifter, anyone can benefit from incorporating Romanian dead lifts into a regular workout routine.
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.
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.
Ward adds that positioning the barbell close to the body will help to prevent that rounding. 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. 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.
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.
Once you learn how to do a dead lift, you can try them with dumbbells, kettle bells, barbells, or even resistance bands. 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. 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.
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.
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.
Because doing a dead lift involves a decent amount of coordination, there are several common mistakes. 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.
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.