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Romanian deadlift

For dedicated fitness enthusiasts seeking an alternative to conventional deadlifting, Romanian deadlifts present a captivating option. Through this exercise, athletes can equally train their back, leg, and glute muscles. The origins of Romanian deadlifting date back to 1990 when a US weightlifting coach invited a Romanian athlete to demonstrate the technique to local Olympians. Today, Romanian deadlifts are commonly observed in many fitness studios.

In the English-speaking world, the terms "dumbbell Romanian deadlift" and "Romanian deadlift" are prevalent. Sometimes, Romanian deadlifts are mistakenly referred to as the Bulgarian variation or confused with straight-legged deadlifts, although these exercises differ slightly. While this discussion focuses on Romanian deadlifting with a barbell, the exercise can also be performed with dumbbells.

Targeted Muscles in Romanian Deadlifting Romanian deadlifting aims to train various muscle groups, primarily focusing on the hamstrings (back of the thighs), the erector spinae (lower back extensor muscles), and the gluteus maximus (large buttock muscle).

Execution of Romanian Deadlifts Romanian deadlifting closely resembles straight-legged deadlifting. However, in Romanian deadlifts, the legs can be slightly bent. For optimal execution of this exercise, the following section provides information on the correct body posture and movement implementation.

Body position

Start by positioning your feet approximately hip-width apart. Your feet should point straight ahead, keeping your back upright, and your legs slightly bent. The upper body remains entirely erect, while the lower back forms a natural arch. Grasp the barbell with an overhand grip, located at a suitable distance from your feet to ensure optimal movement. Bend your upper body forward to pick up the barbell, paying attention to maintaining a straight back to prevent injuries. Lift your upper body to return to the starting position with the barbell in your hand. Tighten your entire body, inhale, and prepare for the first repetition.

It is advisable to use a rack to place the barbell, making it easier to return the weight to the ground and preventing serious back injuries.

Movement execution

Initiate the Romanian deadlift by lowering the weight controlled towards the ground, leaning the upper body forward, and pushing the buttocks backward. The barbell should stay close to the body. Typically, the upper body is at an angle of about 45 degrees, although this depends on individual body structure. Subsequently, raise your upper body while exhaling. Shift your hips towards the barbell and tighten your glutes. Execute this movement until your upper body is fully upright. The legs are almost extended, as are the arms. Keep your gaze forward while maintaining a slight arch in the lower back.

Stressed muscles and common mistakes

The Romanian variation of the deadlift has gained popularity as an alternative to the traditional deadlift. Here, common sources of errors are listed along with advice on how to avoid them.

✅ Excessive Weight: When performing the Romanian deadlift with too much weight, many athletes tend to execute the movement improperly. It is crucial, however, that the technical execution of the movement remains flawless and occurs at a moderate pace.

✅ Lack of a Natural Arch in Execution: Even in the Romanian deadlift, it is essential to keep the lower back consistently in a natural arched position. The back should remain upright throughout and not form a rounded shape.

✅ Utilizing Swing from the Body: The power for the Romanian deadlift should come exclusively from the legs and the back. It is important to avoid using momentum from the arms or the rest of the body to execute the exercise optimally.

✅ Legs Bent or Extended Too Much: A significant difference from the straight-legged deadlift is that, in the Romanian deadlift, the legs should be slightly bent and not fully extended.