Author: Michele Dolan / Source: wikiHow
The Romanian deadlift is one of the best exercises for strengthening your hamstrings. Unlike a regular deadlift, you hold a barbell up at all times, lifting it periodically with your legs and lower back. Romanian deadlifts are perfectly safe, but you must learn the proper form and maintain it throughout the exercise.
Proper Form for Romanian Deadlifts
Ways to Incorporate Romanian Deadlifts into a Workout
- 1 Have a spotter help you if you are new to lifting. Take precautions as you learn the proper form for the exercise. Lifting heavy weights can be a little intimidating or even risky if you do it wrong. A spotter can check your form and give you feedback to help you avoid injuries as you exercise.
- Another way to practice is to use a bar without weights. Using the bar gives you an opportunity to refine your form without putting stress on your knees and back.
- 2 Start with a barbell on the floor or on a weight rack. Load the barbell with the amount of weight you think you can manage. Make sure the weight plates are firmly in place on the bar. You don’t need to have a weight rack to do deadlifts, but it can make the process a little easier. If you don’t have a rack, you will need to lift the bar up to the starting position.[1]
- A lot of gyms have tall racks you can rest barbells on. Position the barbell so it is near your thighs. That way, you don’t need to bend down to reach it.
- 3 Get close to the bar so your shoulders hang over it. Point your feet towards the bar and step forward. If the barbell is on the floor, it will be at about shin height.[2]
- If you are too far away from the bar, you will end up leaning forward to reach it. This can throw your back out of alignment, so get as close as possible before you lift the weight.
- 4 Stand with your feet shoulder width apart and your knees slightly bent. Stand as close to the bar as you can get. Maintain this general position throughout the deadlift at all times. Keeping your knees slightly bent prevents them from locking up, which is an important part of avoiding strain on your body.[3]
- 5 Hold the bar with a double overhand grip. Position your hands right beside your legs. Grasp the barbell with your palms facing downward. The overhand grip is the standard grip used for deadlifts, but you can customize it a little if you feel comfortable doing so.[4]
- Some lifters prefer an alternate or mixed grip. They place 1 hand underneath the bar while the other hand stays in the overhand grip position.
- 6 Engage and flex your muscles to maintain a neutral position. The muscles in your shoulders, upper back, and abs must all be engaged while you lift the barbell. This allows you to keep good form as you lift and lower the weight.[5]
- Keeping your muscles flexed and engaged helps you maintain control.
- 1 Hold your back straight with your chest forward. Avoid changing your posture as you lift the bar. Keep your knees slightly bent at all times. Begin breathing out as you start moving the bar back up to its original position.[6]
- You may…
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