Romanian deadlift - detailed analysis. Romanian deadlift with a barbell Romanian deadlift for girls execution technique

Hello friends!

Today I want to look at two of the most popular exercises used in strength training and they are called deadlift And Romanian (deadlift).

Very often in practice I come across the fact that people do not know and do not understand the differences in these two exercises, and that is why today I decided to analyze them, because we must consciously approach each exercise that we perform in the gym. This article is intended primarily for the female half of our audience, however, like all other articles that I write on my blog. No matter how hard they try to convince me that women’s training is no different from men’s, it still won’t work...

So, deadlift is a basic multi-joint exercise that came into bodybuilding from powerlifting and is still actively used by athletes to this day.

Technique:

The classic version of the deadlift is performed with a narrow stance of the legs (shoulder-width apart or slightly narrower), the toes should be behind the line of the bar, which will allow you to evenly distribute the load and take on more weight.

Most of the load falls on the back with this technique; the legs are included in the work only in the initial phase of the movement, when you push. Keep your feet firmly pressed to the floor (do not lift your heels or transfer your body weight to your toes). At the top point of the lift, bring your shoulder blades together, pause and, moving your pelvis back, smoothly sit down and lower the weight. The bar should actually touch the shinbone when performing the movement, so be careful not to injure the skin of your legs.

The peculiarity of this exercise is that it involves almost all muscle groups (back, legs, arms). It would seem, is it possible to find a better exercise? I came to the gym and worked all muscle groups in the first exercise. It sounds good, however, there are nuances in this exercise and we will discuss the disadvantages of this exercise a little lower, but for now we will look at the next exercise.

Romanian (deadlift)- This is a barbell (dumbbell) row on straight legs. The main distinctive feature of this exercise is that it is performed with the knees almost completely straightened, and during the movement we do not change the position in the knee joint, i.e. We don’t sit down. This technique allows us, first of all, to properly load our buttocks, hamstrings and adductor muscles of the thigh. The back and arms are involved in the work to a lesser extent.

Technique:

In the starting position, we hold our weight with our hands and, moving our pelvis back (without bending our knees additionally), we lower the barbell (dumbbells) along our legs, practically touching them. Do not try to lower the working weight all the way to your feet, because... When performing the exercise this way, the muscles of the buttocks and thighs are turned off and the entire load goes to the back (especially to the lumbar spine), which is very dangerous. Having lowered ourselves, we strain our buttocks and hamstrings and rise up.

It is very important that the weight is lifted not by lifting the body up, but by bringing the pelvis forward. At the top point, we do not push the pelvis forward strongly, while additionally squeezing the buttocks (which has become popular recently) in order to avoid the possibility of injury in the lumbar spine. This exercise reminded one of my wonderful clients of the movement of a cupboard in her nightstand. We may also find this association useful for you, my friends.

Many who watch my channel have probably already heard that I do not recommend girls to do deadlifts. And now I will very briefly show the pros and cons of the exercises described above, so that you can form your own idea about these exercises and their ultimate benefits.

Deadlift

Pros:

— Increase in strength indicators

— Powerful anabolic response (release of the hormone testosterone into the blood)

— Engagement of almost all muscle groups

Minuses:

— Increased risk of injury (displacement of vertebral discs, vertebral hernia, etc.)

— Cannot be performed for any diseases of the spine

— Legs and buttocks are included to a lesser extent

Romanian (deadlift)

Pros:

— The most powerful treatment, one might say, of vital female parts of the body, such as legs and buttocks

— Less risk of injury, because less weight is used than in the deadlift

— The anabolic response is present, because. the exercise is still multi-joint.

Minuses:

— The increase in strength indicators occurs more slowly due to the physiological characteristics of the exercise

What do 90% of women who come to the gym want? A beautiful, elastic body, toned buttocks, a thin waist and better health. Do we need serious strength gains? Perhaps we'll leave this for men. Precisely because the deadlift does not fulfill the tasks that a woman (girl) sets for herself when she comes to the gym, I do not consider this exercise necessary and useful. The Romanian deadlift is an excellent alternative to the deadlift, which allows us to adjust our body according to our wishes. For those who like to lift heavier weights, I also recommend using an athletic belt during the approach (you don’t need to wear it the entire workout!) to keep your waist thin.

Today, more and more often, girls who have just come to the gym and are beginning to gradually master the technique of performing each exercise are wondering: What is the difference between the classic deadlift and the Romanian one? Today I decided to devote an entire article to this topic and finally find out difference between the Romanian deadlift and the classic deadlift, and first you need to understand these two definitions. So what is it Romanian deadlift, and what is it classic deadlift?

Differences between the Romanian deadlift and the classical one

Classic deadlift performed by lowering the pelvis as low as possible to the floor line, with the bar lowering to the very floor with each repetition.

In the classic version of the deadlift, the barbell must be lifted off the floor with a completely straight back.

Direction of movement: from bottom to top.

Romanian deadlift performed on straight legs or slightly bent knees, with a straight back; when performing it, the bar (barbell, dumbbells) is lowered to the middle of the shin.

Direction of movement: from top to bottom.

Now you know, What is the difference between the classic deadlift and the Romanian one? purely visually, and now let's move on to the differences in the technique of execution and the work of muscle groups.

Classic deadlift It is more popular among men, and there is a logical explanation for this. When performing a classic deadlift, all the muscles of the legs and back are used; the weights chosen here are very large, since the exercise is aimed exclusively at increasing muscle mass and developing the strength of the leg muscles. A Romanian deadlift- This is a lightweight version of the classic deadlift, so girls in the gym like to do this exercise more (although men also have their fans). But the point is not only in the easier version of the execution, but also in the muscles that are involved in this exercise. Romanian deadlift puts emphasis on the buttocks and biceps of the thigh, the back in this exercise is minimally involved (with the correct technique, of course), whereas in the classics, constantly returning the barbell to the floor greatly overloads the lower back, which makes this exercise dangerous for injury.

Therefore, if your goal is to increase the muscle mass of the buttocks and thighs, tighten and tone the adductor muscles of the thigh, create a spherical shape for the buttocks, visually separate the buttocks from the biceps of the thigh, then Romanian deadlift for you.

Technique for performing classic deadlifts

Initial position:

The barbell is on the floor, the hands have an average grip, the back is straight, the legs are slightly bent at the knees and are as close as possible to the barbell.

Performing the exercise:

When lifting the barbell, the body straightens and the legs are fully extended. At the top point, the body does not go back; it is important to leave the body straight, slightly tilted forward, without bending in the lower back.

Technique for performing the Romanian deadlift

Initial position:

Feet shoulder-width apart, toes pointing forward, knees slightly bent. The back is straight.

Performing the exercise:

The bar with your working weight is as close as possible to the shin, we clasp the bar with our hands with a medium grip and begin to lower the body with a straight back, while moving the pelvis as far back as possible and feeling the tension in the buttocks and the stretch in the hamstrings. The knees remain in the same slightly bent position as at the beginning of the exercise, do not do a squat! The main thing here is to move your pelvis back, but not to lower it down, as with a classic deadlift. At the bottom point of the exercise, do not round your back and then again smoothly, without sudden movements, rise up, straightening your body.

So let's summarize everything we learned today about Romanian deadlift and classic deadlift.

The most important differences between the Romanian deadlift and the classical one- This:

Trajectory of movement

Based on the above, we can conclude that classic deadlift More suitable for men or women who want to develop leg muscle strength and build muscle mass. A Romanian deadlift Suitable for those who want to create a beautiful buttock shape and sculpted thigh biceps. This option is suitable for all girls without exception. Now you're aware What is the difference between the Romanian deadlift and the classical one?, and you can safely choose the deadlift option that suits you personally, taking into account your goals.

If you have any questions about this topic, ask me in the comments or send me an email.

Your coach, Janelia Skripnik, was with you!

The Romanian deadlift is considered one of the best exercises for working the thigh and gluteal muscles. This traditional variety is perfect for both men and women. Training using this strength element puts additional stress on the muscles of the lumbar area, trapezius, and calves.

The first to use this type of deadlift was the Romanian athlete Nicu Vlad in 1990. The athlete used a power element as an auxiliary element to work out the lower back.

Anatomical atlas

Deadlift in its classic manifestation belongs to the class that requires maximum tension, organization and concentration from the athlete. The strength element is so difficult to perform that it involves many muscles. Deadlifting heavy weights requires enormous energy expenditure. When performing an exercise, other anabolic steroids natural to the body are released into the blood.

The deadlift invented by Niku Vlad gained wide popularity not only among male athletes, but also among women. This exercise is great for your hamstrings and glutes. Regular performance of the Romanian deadlift makes the “fifth point” fit and beautiful: there is no girl who would not dream of such an effect.

This power element is ideal for. As a bonus, the athlete receives additional work on the trapezius, calves and lumbar muscles.

Differences between the Romanian deadlift and the classic deadlift

Trajectory of movement

When performing a traditional exercise, the athlete moves from bottom to top, fixes the barbell with outstretched arms and lowers it to the floor again. The back remains strictly straight. The classic strength element puts stress on the legs and back, but after performing it, pain often occurs.

The Romanian deadlift is a lighter version of the exercise. Keeping his back straight, the athlete does not lower the barbell completely to the floor, but only to the middle part of the shin. And the trajectory of movement, in contrast to classical traction, is “top-down”. Excessive load on the lumbar region is removed, reducing the risk of injury.

Effect

The classic deadlift increases the strength of the legs, makes the muscles and hips prominent and convex. The Romanian deadlift is aimed at working the thigh and gluteal muscles. This power element is not so difficult to perform, so it is perfect for girls.

Technique

There are at least eight varieties of deadlift, and many athletes do not know the features of each of them. The differences are in the displacement of loads, and the technique of performing the element also depends on this.

The Romanian deadlift should be performed according to the following scheme:

We fix the required weight on the apparatus and approach the bar. Keep your legs slightly bent at the knees, shoulder-width apart. It is important that the feet are parallel to each other and the back is straight.
We bend over (straight back!) and grab the barbell so that we can see our fingernails. We hold our hands slightly wider than our shoulders.
We rise slowly. The spine should straighten completely, the shoulder blades should converge.
Having inhaled the air with all your chest, we gently bend over, leaving the shoulder blades in a contracted position. The pelvis should lean back when performing the exercise.
When tilted, the bar of the projectile is located at the front of the thighs. At the lowest point, the athlete should feel the maximum stretch in the thigh muscles.
When the bar reaches the knees or (in a more complicated version) the middle part of the shin, we begin to return to a straight position. We obtain lifting energy by pushing off the floor with our feet.

Note! When performing the Romanian deadlift, fatigue should be felt in the hamstrings, not in the lower back: this is the key indicator of a correctly performed strength element.

Technically, the Romanian deadlift is optimal for women; performing it regularly will add attractiveness to the buttocks and thighs.

The most common mistakes

The exercise cannot be called difficult, but many athletes, especially beginners, still make mistakes. Here are the most typical ones:

When performing the Romanian deadlift, the back should always be straight and the muscles should be in a tense state. Flexing the spine is a dangerous mistake that can cause injury. In addition, with a rounded spine, the load is transferred from the hips and buttocks to the lower back, and training does not make any sense.
On the first approach, you need to come close to the barbell, its bar should touch your legs. Many people who do this do not do this and get injured.
The athlete holds the projectile by tensing the muscles of the forearms and hands. If the exercise is too difficult, you should not help yourself with your elbows, you just need to reduce the weight of the barbell.

The following instructions will help you achieve the best effect from the Romanian deadlift:

Shoes. To perform the exercise, you need to choose shoes that tightly “envelop” your feet. The foot should not slide in the sneaker: this can lead to injury.
Correct grip. You should not use the so-called “mixed grip” - this approach increases the risk of back injury. The best option is a straight grip slightly wider than shoulder width.
Breath. When performing the power element, you need to carefully monitor your breathing. In the most difficult areas we take a deep breath, in easier areas we take a deep breath.

We must not forget that deadlifts place a large load on the spine, and the incidence of injuries when performing it is very high. To minimize risks, the following useful tips will come in handy:

We try to keep our head straight, do not bend our neck down;
look forward, not at the floor;
You should not work with weights that are too heavy at this stage;
Having reached the top point, we leave a small reserve, do not unbend “all the way”;
before performing the Romanian deadlift, follow exercises aimed at working the back muscles;
When lifting the barbell, not only the lumbar muscles or arm muscles should work, but also the entire spinal region.

Variations of the Romanian deadlift

Romanian deadlift with dumbbells

A fairly complex exercise with an asymmetrical load distribution. The dumbbells must be held in a certain position until the end of the approach. Even a slight imbalance in the position of the dumbbells will lead to an unbalanced load. Thus, the athlete focuses on control of the dumbbells.

Single leg row

Exercise for more experienced athletes. When performing the exercise, the athlete, lowering his body, moves his leg back and lifts it. To maintain balance, the abdominal muscles are used, which receive significant load.

Romanian deadlift on the Smith machine

Great option for beginners. A special device - the Smith machine - keeps the projectile under control, correctly distributing the load.

Conclusion

The Romanian deadlift is an excellent exercise for getting beautiful buttocks and thighs in a fairly short time. You can train using this power element in the gym or.

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I have been working in the fitness industry for over 11 years, with 5 years in Australia. That is, in essence, I can conduct training in two languages. At the same time, I am always amazed at how easily I can explain the exercise to my Australian client and how many times Russian clients ask me again.

Most often, the dialogue in English looks like this:

Now you are going to perform pronated lateral raises with dumbells. Keep your arms slightly bent, lift your elbows to your shoulder level and try not to swing.

In Russian the dialogue looks like this:

Now we will perform dumbbell abductions to the sides with pronation, that is, when lifting, you need to point your thumb down. Slightly bend your arms at the elbow joint, try not to swing the dumbbells, the highest point of lifting is the level of the shoulder joint.

Are these jugs or what?

This exercise is called dumbbell abduction to the side with pronation.

Well, yes, the coach called them jugs.

Personally, you can come up with any convenient association for yourself, but it’s worth remembering exactly the correct version of the name so that any trainer and student can speak the same language. At the same time, it is not at all necessary to understand the names of muscles, complex terminology characteristic only of scientific literature, or any specific terms. It is enough to simply call white white.

I once reposted a video from Sonya Nex with her “deadlift” exercise and wrote that it was NOT a deadlift, but a Romanian one. And indeed, then people get confused and do not understand how to correctly perform this or that exercise. Let's speak the same language and understand the differences between the Romanian, deadlift and deadlift.

DEADLIFT

DEADLIFT IS A COMPLEX COORDINATION EXERCISE AND BEGINNERS SHOULD NOT DO IT!

Personally, I include it only in the 3-4th cycle for beginners and in the second cycle for more prepared practitioners. Typically, before deadlifting, you need to master the squat and Romanian deadlift, as well as strengthen the muscles of the buttocks, legs and back. Doing deadlifts without proper preparation is suicide.

See how many muscles work in the exercise.

From the point of view of the sequence of inclusion of muscle groups in work, the following phases can be distinguished: 1) Beginning of traction - the gluteal muscle is actively involved in the work; 2) Extending the knees and straightening the torso - quadriceps and hamstrings are involved. 3) Holding the weight, bending - the load again falls on the muscles of the back of the thigh.

If we simplify any athlete to a stick man, then when performing a deadlift, his body with its “levers” (lower leg, thigh, torso, arms) forms a closed kinematic chain. In weightlifting, this type of model is called a rigid body with an “inertial link.” In general, it looks like this (see image).

The use of this model allows us to better understand the basic patterns of movement of parts of the human body when lifting a barbell. Having this simplified version before your eyes, you will easily understand the biomechanics and “phase composition” of traction. In essence, it is a squat and back extension, connected into a single monolithic block.

There are different versions of the deadlift: bodybuilding, powerlifting and weightlifting. There are various options for grips and foot placements. However, the movement itself is always the same.

The deadlift is often confused with the Romanian deadlift.

Look again at the biomechanics of movement. The Romanian deadlift will never allow you to lift as much weight as a deadlift. For example, I can do a 90kg deadlift for 10 reps, but only a 55kg Romanian deadlift for 10 reps.

By the way, I often see girls in the gym who constantly hold the barbell suspended. In the classic version, the weight must be lowered to the ground each time (attention! do not knock the weight off the floor!).

So, the main points of the deadlift:

The deadlift can be an exercise to work the back muscles, or it can be an exercise to work the leg muscles. It all depends on how you distribute the accents. Ideally, both legs and back should work.

The bar should be almost at your feet. When you pull the barbell up, it moves almost touching your hips.

Don't look down, as you will involuntarily round your back. Be sure to lift your chin and push your chest forward. Look forward at the floor at a distance of 2 meters or in the mirror at your own knees

There should be a slight arch in the lower back. If, when lifting a barbell from the floor, your back rounds, and this is due to insufficiently developed flexibility (especially the muscles of the back, buttocks and hamstrings), then do the exercise from a higher position. That is, place the stoppers in the squat rack at approximately mid-calf level and lift the barbell from there.

Make sure your knees don't go inward. Imagine that you need to keep your little toes on the floor.

ROMANIAN DEADLIFT

The Romanian deadlift is often confused with the deadlift. I want to tell you what the difference is.

So, the main differences:

With the Romanian deadlift, the knees are always slightly bent. When deadlifting with straight legs, the legs are (impossibly!) straight.

In the Romanian deadlift, the movement begins with “pushing” the pelvis back. The bar then slides over your thigh. In straight-legged deadlifts, the pelvis is fixed, and the movement begins precisely by lowering the barbell vertically down.

In the Romanian deadlift, the lowest point is the point at which you can keep your shoulder blades retracted and your back straight. Usually this is approximately just below the knee (maximum mid-calf). The stiff legged deadlift is all about your flexibility. If the back of the thighs are well stretched, then the stay can be lowered all the way to the toes, or even stand on a bench and lowered even lower.

When returning to the starting position in the Romanian deadlift, it is important to push your pelvis forward and squeeze your buttocks. There is no forward movement of the pelvis in the straight leg deadlift. The pelvis remains motionless.

So here is a visual video for the ROMANIAN DEADLIFT. Most importantly, WATCH HOW TO DO IT.

DEAD LIFT, or STRAIGHT LEG LIFT

The picture clearly shows that the legs remain straight at all times.

Here's a prettier picture, but with the wrong caption. As you can see, in the English language there are also coaches who use terminology incorrectly.

So, the main points of traction on straight legs:

When moving down, the legs remain straight. STRAIGHT! There is no need to squat slightly, although the knees can remain “soft,” that is, slightly bent in one position, throughout the exercise.

When moving down, the bar moves straight down towards the middle of the foot.

The back should remain straight throughout the entire exercise.

The range of movement depends on flexibility. If you lack flexibility and your hamstrings don't allow you to bend deeply, the bar will drop just below your knee. If, on the contrary, you can stand on the podium/bench to bend deeper.

For those who speak English, I suggest LISTEN, and for those who don't, WATCH this video about the differences between Romanian deadlifts and stiff legged deadlifts.

I wish everyone safe training.

All questions about creating workouts and nutrition plans can be sent to me by email.

Romanian deadlift

Romanian deadlift on straight legs

Romanian deadlift (working muscles)

This exercise is performed in health training as a basic exercise for the buttocks and hamstrings. It has also found its application in the training of strength sports professionals; it is used as an auxiliary for strengthening the hamstrings, longus dorsi and buttocks.

Purpose of the exercise and working muscles

In fitness, the purpose of this movement is often determined to replace one of the basic exercises - deadlift. Performed to strengthen the extensor spine, hip flexors and gluteal muscles. Almost all muscles of the body work as stabilizers - the abs, quadriceps, latissimus dorsi.

Technically, traction is performed in two versions - from safety bars in a power frame, and from racks, with a pullback. The first option uses the back muscles to a greater extent, the second - the hips and buttocks. The first option is not very common in recreational training, as it requires greater flexibility and significant strength indicators, as well as the skill of “assembling” before lifting the projectile from the safety harness.

Features of the Romanian deadlift

A beginner's training begins with an incline with a light stick, then progresses to the bar and more serious weights. The depth of lowering in fitness is determined by individual indicators - the condition of the hip flexor muscle, and general joint mobility. “Pushing” lower due to springy movements is not allowed. As training increases, the depth increases on its own; in addition, only stretching exercises are usually recommended.

In fitness, the movement is the first exercise, in more advanced training it can be the second and third on the day of squats and deadlifts. In theory, the movement is of a power nature, but in practice it is also performed in “hypertrophy” modes, for 10-12 repetitions.

Technique for performing the Romanian deadlift

Romanian deadlift (execution technique)

From the racks

The projectile is installed at a comfortable height on the racks, usually just below palm level. A direct grip is performed; if the fingers are weak, it is allowed to place the thumb under the bar, then cover it with the remaining fingers on top. Before removing the projectile, an “assembly” is performed - retracting the abdomen, moving the shoulders away from the ears, tightening the shoulder blades to the spine. Next, the legs are slightly bent at the knees and, due to extension, remove the barbell from the racks, step back 1-2 steps, stand so that the heels are located in the same plane with the pelvic bones, and spread the toes to a comfortable angle. Parallel toes are not a requirement for this exercise. The knees are slightly bent so that the angle does not exceed 30%.

Then, while inhaling, a controlled slow lowering of the bar is performed to a comfortable level, at which the back is maintained straight. Ideally, at this level, the back should reach a plane parallel to the floor, or drop slightly lower. As you exhale, lift the weight, during which you try not to change the angles in your knees and pull your shoulder blades towards your spine.

From safety

The technique is more reminiscent of a classic deadlift. The projectile is installed in the power frame on safety pins so that it is below the knee of the practitioner. They step under the barbell so that it is projected onto the ankle joint, pull the shoulder blades towards the spine, retract the stomach, remove the deflection of the lumbar region, and due to simultaneous extension in the hip joints, bring the barbell to the hanging level with straight lowered arms, and then make the reverse movement.

In all variants, technical errors include a “hump” in the back (both in the thoracic and lumbar regions). Excessive extension of the cervical spine is not recommended. Opinions differ regarding the “multi-grip” pull. Some argue that this creates a dangerous load (torsion) on the spine, others say that this option is acceptable if the palms are spaced on the bar the same width from the axis of the spine.

An exercise option with dumbbells is possible; it allows you to deepen the lowering trajectory and further stretch the muscles of the back of the thigh and gluteal muscles. It is recommended to perform the Romanian deadlift with a weight that you can hold with an overhand grip, or use wrist straps.