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Since gyms are starting to open again in many areas here is a tutorial to help you optimize your Romanian dead-lift!
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TECHNIQUE QUES:.
βͺοΈShoulder width stance with feet pointing out 10 degrees, legs just inside the hands
βͺοΈSet up with double overhand grip (just wider than shoulder width). Grip the bar with a loose hook grip to help you reduce back involvement and activate the hamstrings more (switch grip if forearm strength is low)
βͺοΈBefore you initiate the lowering phase try to brace by lifting your chest and stomach up to keep the spine extended throughout the lift
βͺοΈTo begin the movement hinge at the hips by pushing the hips straight back (as opposed to lowering the bar straight away)
βͺοΈKeep the bar close to your legs and staying in the same line all the way down.
βͺοΈMaintain soft knees (slight bend), not locked but imagine their being a wall in front of your knees to stop them moving forward
βͺοΈThe motion should end just below knee level or mid shin (unless very long arms/incredible mobility) Only go low enough as you can without engaging your lower back so don't go low enough for it to round or come forward
βͺοΈReverse the motion by pushing your hips forward and lifting your chest up whilst keeping the bar centred over mid foot
βͺοΈFocus primarily on lowering the weight and stretching out the hamstrings and glutes as opposed to the back
βͺοΈMaintain a tight arch in the lower back at all times with a high chest, keep your upper body as stationary as possible
βͺοΈActivation que: Pause at bottom, Turn the hamstrings and glutes on by tensing legs and push your feet hard into the ground.
βAVOID:
βͺοΈAim not to bring the chest forward and bar in front of toes
βͺοΈTry to keep head in line with body in the movement, not looking forward as can put too much pressure on neck and spine
βͺοΈAbsolutely no need to lower plates all the way to the floor, this is a common mistake which leads to rounding at the lumbar spine
βͺοΈTrying to increase the range of motion by standing on a box is only going to increase the risk of a tear without any extra significant tension to the hamstrings, even if you are incredibly flexible the shin should end just above mid shin level (without rounding back)
βͺοΈAvoid having the knees travel forward or dropping the hips down with the movement
Best wishes to everyone!