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01/27/2015

Exercises: The Romanian Deadlift

Hello Health and Fitness world! 

My name is Stephanie Fultano, the VP of the Kinesiology Club, a Devils softball player, and also a certified ACE Personal Trainer. This section of the blog will incorporate certain exercises used in resistance training. These exercises will target all parts of the body like arms, legs, shoulders, back; you name it! I will try my best to make the exercises vary throughout target areas and do my best to describe the benefits and proper techniques. If you have any questions about anything let me know! 

 

Romanian Deadlifts: 

This specific exercise is often forgotten to be a leg exercise. Typically a leg workout consists of constant quad dominant exercises including leg extensions, leg press, and squats. However, the Romanian Deadlift (RDL) works as a hip extensor exercise, many exercise enthusiasts forget about. Not only is it a hip extensor exercise, it also strengthens your lower back, glutes, and hamstrings. 

How to Perform:

  • With a normal barbell (45 lbs), add adequate weight that is sufficient enough to get the most out of your exercise. DO NOT overcompensate form for high weight repetitions
  • With the bar below your feet, feet about shoulder width apart with knees slightly bent, perform the lift by grabbing the bar with pronated grip (palms facing down) keeping the bar close to your body while keeping a straight back position
  • By the end of the movement, forcing the hips through and tightening the glutes will supply the benefits of this exercise 
  • Your lower back is used more as a lower back stabilizer for the hip extensor muscle group
  • See pictures to make sure form is correct!
  • CAUTION: If having lower back issues, DO NOT perform this exercise
  • VARIATION: this exercise can also be performed with dumbbells in each hand with the same technique 

Screen Shot 2015-01-27 at 5.34.26 PM 

 

 

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