Deadlift or Romanian: correct technique and tips for beginners. Romanian deadlift with straight legs Deadlift with straight legs

Are you a man who wants his hams to impress everyone with their size? Or a sweet girl who wants to have a toned butt and beautiful legs? No matter who you are, it will help you straight leg deadlift. This is not a panacea, but a very effective exercise.

If you are interested in this topic, you are one of the few people who have not neglected their legs in their training. Yes, you are almost the chosen one...

What is a dead elevator?

Deadlift on straight legs or Dead Lift is aimed at developing the hamstrings and gluteal muscles.

Unlike machine curls, dead raises are excellent for building meat, adding volume to the back of your legs, including your glutes. The shift of the load on the target muscles depends on the position of the legs during the exercise, so performing a dead lift is recommended for both the male and female half of iron fans.

Difference between deadlift and deadlift

– The whole difference between straight-legged deadlifts and deadlifts lies in the amplitude and working weights.

Deadlifts on straight legs are performed within the amplitude, and with deadlifts, the movement occurs from the floor to full extension in the lower back. In addition, the deadlift involves the use of submaximal weights, and the stiff-legged deadlift is usually performed with a moderate load.

Why girls need to do deadlifts

Obviously, however, deadlifts not only enlarge the gluteal muscle, but also make its shape more “appetizing.” This occurs due to the formation of the so-called undercut - a visual separation of the thigh biceps and butt.

4 important technical points of deadlift

– To avoid injury and perform the exercise effectively, you need to follow 4 rules:

1. Throughout the entire exercise, keep your back arched at the lower back.
2. Legs should be slightly bent.
3. You need to lower and raise the bar along your legs.
4. All work is performed in a shortened amplitude.

– Why keep your back straight?

So that there is no breaking load on the lower back. If you round your back, the load will leave the target muscles, and the risk of injury from the exercise or from the trainer will increase many times over.

– So straight or bent?

Despite the name of the exercise, you need to keep your legs slightly bent when performing it. Moreover, the lower you lower the bar, the greater the bending angle. This is necessary to maintain the arch in the lower back.

– What if the barbell moves not along the legs?

Then, the load will go away from the target muscles, to the lower back. Keeping your back straight becomes more difficult, and the risk of injury increases.

– Shortened amplitude? This is not hardcore!

Yes, many exercises need to be done in full amplitude, otherwise they will be of little use.

Although there is an opposite opinion, we will consider it some other time.

When performing deadlifts, you do not need to lower the barbell to the floor. It is enough to bring it to knee level or slightly lower. Also, do not fully extend in the upper phase, otherwise the effectiveness of the exercise will decrease.

When working within the amplitude, the muscles are under load throughout the entire approach.

Straight-legged deadlift technique

– Taking into account the 4 points that we discussed above, the deadlift is performed as follows:

1. Grab the barbell with a shoulder-width grip or slightly wider.
2. Place your feet depending on the goal:

• Shoulder-width apart – the load is focused on the hamstrings (option for men).
• Narrow setting - shifts the emphasis to the buttocks (option for girls).

1. Place your butt back, push your chest forward, bend over and bend over a little - this is the starting position.
2. As you inhale, smoothly lower the barbell along your legs to knee level or slightly lower. Hold for 1 second.
3. From the bottom point, while exhaling, also smoothly return to the starting position. At the same time, remember that you don’t need to fully unbend.

Don't chase the scales.

Seriously, do you really think that anyone cares what weight you do a deadlift with - it’s not a deadlift after all.

Besides, it's not even about ostentatious dominance. This exercise is much more effective if you feel the target muscles, and this is only possible with the correct technique. With a heavy barbell, there is no need to talk about maintaining the rules of technique.

Foot placement is not a dogma.

Yes, the shift of the load depends on the width, but if you don’t feel the muscle, try placing your legs a little narrower or wider. Listen to your body - experiment.

Don't forget to breathe properly.

When lowering – inhale, while lifting – exhale. There are those who completely forget to breathe when doing the exercise; their red and blue face is not a little scary.

Conclusion

If you really want to harmoniously develop your body, then be sure to include straight leg deadlifts in your training program. This is the only way to properly work out the thigh biceps, and only this way will your legs look impressive when viewed from the side.

For girls, this exercise is not at all replaceable. It is almost impossible to separate the back of the thigh and buttocks with anything else. I hope the article was useful. If yes, share it with your friends and girlfriends. And if not, throw out all the negativity and constructive criticism in the comments.

Video. Deadlift on straight legs

In this video, famous blogger Denis Borisov will explain all the points associated with performing this exercise. Enjoy watching.

What muscles work in the barbell deadlift exercise?

» Basic: erector spinae, trapezius, quadriceps, hamstrings

» Auxiliary: deltoid, arms, core muscles

How to do deadlift (Romanian) deadlift correctly

Hi all. Today we will talk about one of the most popular and effective (especially for women) exercises for the buttocks and hamstrings - this is the deadlift with a barbell on straight legs, or as it is often called the Romanian deadlift. That is, the deadlift and the Romanian deadlift are no different from each other, they are synonyms, but there are differences between the deadlift and the classic deadlift. We will find out how they differ and why the Romanian barbell deadlift is so good and useful for girls.

The difference between the Romanian deadlift and the deadlift is in the position of the knees at the bottom point of the amplitude, they do not bend, and you do not lay the barbell completely on the floor or squat under it at the beginning of the exercise. More precisely, the knees bend, but just a little. This is done so that at the bottom point of the trajectory we can keep our back straight and not round it. If you don’t bend your knees at all, you need to have impressive flexibility.

What does the Romanian deadlift look like in motion?

The main load when performing the exercise falls on the back of the thighs and the gluteal muscles themselves. Moreover, the straight-legged barbell row is a basic exercise due to the several joints involved. That is, doing the Romanian deadlift works a lot of muscle mass, which means the exercise is great for those who want to gain muscle mass. In other words, anyone who wants beautiful buttocks and hamstrings should include this exercise in their training program.

Execution technique

Back position. Now let’s look at the deadlift technique and how to perform the exercise correctly with the greatest efficiency. The first thing you should pay attention to is the position of your back and the arch in your lower back. Avoid rounding your back. When doing Romanian deadlifts on straight legs, your buttocks should be pulled back, and your chest should be “bulging” and “inflated” looking up.

Knee position. When performing deadlifts with a barbell, bend your knees slightly. Despite the name “straight-legged row,” sit down yourself and bend your knees a little. If you lower the barbell very low, the more your knees should bend. This is done to avoid injury and maintain the natural deflection in the lumbar region.

Try lowering the barbell down without bending your knees? At any point in the trajectory, you will begin to round your back, the bar will hang on your joints, your technique will be disrupted, and you will feel discomfort. At the same time, the load would be removed from both the buttocks and the hamstrings. This is why the Romanian barbell deadlift is performed with slightly bent knees.

Neck position. The technique of performing a deadlift requires not only the correct position of your own body, but also the trajectory of the projectile. With the Romanian deadlift, the bar should move in the direction of our legs.

Shortened amplitude. For greater control and working out the target muscle groups in this exercise, you need to learn to work in the middle of the amplitude, shortening it. At the top we need to create constant tension on our buttocks - accordingly, it makes no sense to straighten them completely. That is, at the top point of the amplitude you need to remain tilted slightly forward and do not forget about bent knees. At the lowest point, the load will be present due to muscle stretching.

Grip width. Regarding what the position of the hands should be relative to the bar. The Romanian deadlift does not oblige you to take the barbell at a certain width; they are often taken so that it is comfortable - this is shoulder width or a little narrower.

Leg position. The same as with the grip width - the main thing is comfort and convenience, as well as goals - what you want to load more (which target muscle group). Some place their feet narrowly, others wide.

Deadlift for girls

Lately, deadlifting on straight legs has become extremely popular among women. Many performing athletes and fitness bikinists include Romanian deadlifts in their programs, their methods are adopted by amateurs, and so on. The effectiveness and benefits of this exercise for girls is confirmed by the excellent forms of female bodybuilders who use the Romanian deadlift.

As practice shows, from a technical point of view, girls have a narrower leg position. So women, leaning forward, better feel the target gluteal muscle and load the butt to the maximum. Girls can experiment with turning their feet to the sides, parallel, or slightly inward, this is individual.

It is not entirely necessary to lower the bar very low, beyond knee level. You yourself will feel the tension and trembling in the biceps of the thighs - this will be enough to determine the lowest point of the amplitude.

As for the technique of performing deadlifts for girls, it is identical to that for men and there are simply no differences. In Priora, it so happened that girls have a greater desire to increase the muscle size of their buttocks, which is why they bend over on straight legs more often in the gym. For guys, this indicator is not so important and critical. You can see how to properly perform deadlifts on straight legs in this video/

Deadlift for girls video

Execution Sequence

1. Take the bar with a comfortable grip, the position of your legs is comfortable
2. Stick your chest out a little forward and up, lean forward.
3. Pull your buttocks back, bend your knees a little
4. Slowly and under control lowers the bar down along the legs (lower back straight)
5. At the lowest point, take a micro-pause
6. Then you begin to gradually rise up
7. At the top point, we do not fully unbend; we maintain the load in the target groups.
8. When lowering, inhale, when rising, exhale.

Position No. 2

Errors

• » The most traumatic mistake is rounding the back and shoulders, there is no need to do this, the back is straight, the lower back is arched, we hold our shoulders and do not lower them down
• » Do not use different grips, grab the bar with the same hand position
• “Do not take heavy weights, they do not provide the best load, but only lead to injuries and disabling the target muscles we need from work
• “Bend your knees, don’t try to surprise everyone in the room with your flexibility and do everything on straight legs, as the name of the exercise says.

Number of approaches and repetitions

• » For men: 8 - 10 repetitions 3 sets.
• » For women: 12 - 20 repetitions of 4-5 sets.

How can you replace deadlifts on straight legs?

An easy replacement option is to bend the legs in the simulator on the back of the thigh

Deadlift video

conclusions

To achieve good glutes, girls and boys need to follow the correct technique for performing deadlifts on straight legs, namely:

• » Work within the amplitude
• » Bend your knees a little
• » Keep your back straight
• » Pull your buttocks back
• » Make movements smoothly and under control

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Deadlift and straight-legged deadlift are two names for the same exercise. In this article we will talk about how to properly perform deadlifts with straight legs.

Features of the exercise

The key difference between deadlifts and deadlifts is the work of the knee joint. When performing deadlifts on straight legs, the knee joint bends quite a bit, we can say that it is fixed, and the movement as a whole resembles.

Deadlifts (stiff-legged rows) effectively target the gluteal muscles and hamstrings. Compared to lying leg extensions, this exercise is basic in nature, because... involves several joints and many stabilizer muscles (no extension can compare in effectiveness with deadlifts). Thus, the exercise is effective in gaining mass in the back of the leg muscles and strengthening the back.

It is worth saying that developed thigh biceps not only improves the proportions of the legs and body as a whole, but will also improve results in such an exercise as. For girls, the area of ​​the back of the thigh and buttocks () is generally a sacred place, so they will have to make friends with deadlift.

Execution technique

As with all back exercises, be critical IMPORTANT, keep your spine arched in the lumbar region from the moment you approach the barbell until the moment you lower the barbell to the floor. Only then can the deflection be removed.

Your back should always be straight throughout the exercise. Rounding in the lumbar and thoracic regions is unacceptable. Pelvis back, chest forward - this will allow you to create a correct, safe body position when performing deadlifts.

Despite the fact that the exercise is called straight-legged deadlift, bend your knees as you lower the apparatus to the lowest point NECESSARY. The lower the barbell goes, the more bending occurs in the knee joint.

What is it for? To ensure a constant deflection in the lower back in the lower part of the amplitude. The fact is that the flexibility of the hip joint is limited in everyone (except, perhaps, circus performers) and at some point, with absolutely straight legs, the back will round. To avoid this, you need to move your pelvis back, bending your knees.

The barbell, as in the deadlift, should move along the legs. Literally, slide first along the thighs, then along the shins. This is also necessary to ensure deflection in the lower back and remove negative load from it. After all, if the bar is far from the body, you will have to balance it with your lower back, and this is a completely unnecessary load on it.

The important point is that the entire movement should be built through one single center of gravity - through the heels. As you lower to your lowest point, you balance your upper body by moving your pelvis back and bending your knees. The center of gravity is on the heels. As you rise to the top point, press your heels into the floor, while lifting your body up, and return your pelvis to its original position.

At the top point, the center of gravity is the heel - mid-thigh - pelvis - shoulders - head. Don't bend back or relax your muscles. Keep your knees slightly bent and all your muscles tense.

Build the entire movement through the hamstrings. You should be able to feel it stretch as you lower the weight. Find your lowest point where the stretch will be maximum (the barbell plates may lightly touch the floor).

In the starting position, the width of the legs is quite narrow, the feet are parallel to each other. Grip width is shoulder width or slightly wider. Over time, find the most comfortable grip width and foot placement for you (experiment). The knees are slightly bent, the lower back is arched, the arms are completely straightened (they are actually needed as whips that hold the barbell), the grip is straight, closed.

As you inhale, begin to lower yourself slowly, moving the bar along your legs or as close to them as possible. Having felt the maximum stretch of the hamstring biceps (this point will be different for everyone), begin to rise to the top point as you exhale.

Deadlift: video

For a better understanding and assimilation of the material on the deadlift exercise, a video with Denis Borisov will put everything in order.

Conclusion

When performed correctly, deadlifts simply explode your hamstrings, glutes, and back muscles. No other exercise can target the hamstrings quite like the deadlift (stiff-legged row).

However, you should not chase heavy weights. It is important to feel the work of the hamstring biceps (fortunately, this exercise allows you to do this with ease) and work at the maximum possible amplitude of contraction/extension of this muscle.

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The straight-legged deadlift, or deadlift as it is also called, is the #1 exercise for firm, attractive buttocks. The technique is both easy and quite traumatic, so before you run to the gym for a beautiful butt and slender legs, you need to study the features of the deadlift.

Many beginners, when they come to the gym, work hard on their torso and arms, without giving due credit to pumping up their legs. But a harmoniously developed, proportional body looks beautiful. Therefore, from the very first sessions in the gym you need to work on your leg muscles.

The deadlift is one of the basic (multifunctional) exercises, focusing on the muscles of the buttocks, the back of the thigh, training the back (lumbar muscles) and almost completely eliminating the work of the quadriceps.

• Read our article about the technique.

• Keep your back straight (spine in an arched position), spread your legs shoulder-width apart, feet parallel to each other.
• Grasp the bar with an overhand grip (considered the most comfortable) shoulder-width apart. Keep the bar as close to your body as possible and do not lean back or forward; literally, it will slide first along your thighs, then along your shins.
• Lower yourself down and forward with the barbell in your hands as low (not lower than parallel to your torso with the floor) as possible while maintaining a straight position of your legs and back.
• Then smoothly return to the starting position, lifting the barbell along the same path.
• Exhaling in the upper position becomes the beginning of a new approach.

As a precaution when working with heavy weights, athletes use athletic belts and wrist straps. And sometimes they ask someone to follow the technique and provide backup. If you cannot keep your back straight, you should immediately stop performing the exercise. Without arching, the back puts excessive stress on the spinal discs and this can at least cause them to become displaced.

Watch a video with tips on how to properly do dead deadlifts on straight legs with Denis Borisov.

A deadlift with dumbbells is a straight-legged deadlift (there is also a variation of the “deadlift with a barbell,” but there is no difference between the barbell/dumbbells, except for at least some variety).

In general, the exercise is basic, very cool and mega-effective, aimed at working the hamstrings, as well as the buttocks... the lower back (extensors) also receives additional load.

Do not think that this exercise is intended only for girls, because... they are much more interested in working out these areas (muscles). This is wrong.

I assure you that seriously engaged people in the gym work out all muscle groups in a charming manner, especially the thigh biceps (which often lags behind in development for everyone).

For those who are not in the know, the leg muscles essentially consist of the quadriceps and hamstrings, and when there is a well-developed quadriceps, but no hamstrings, the leg looks, to put it mildly, “flawed,” especially from the back (a pitiful sight) , so it’s not worth neglecting.

Deadlift with dumbbells: execution technique

If you have ever performed a “deadlift with a barbell,” then you will not have any difficulties at all, because in terms of technique with a barbell/dumbbells, as I already said, there is no difference.

But, if exercises are new to you, then carefully study the recommendations below...

1/ We take dumbbells in our hands (there is no need to chase the weight, take a light one, you will progress when you learn the correct technique, the “feeling” of the working muscle), and stand straight, while doing this:

• We hold dumbbells near each leg;
• The back is straight, we don’t slouch;
• The gaze is directed forward, not up or down, but strictly forward at yourself, as if you were looking in a mirror;
• Place your legs as comfortable as possible (the guideline is slightly narrower than shoulder width), feet parallel to each other.

2 / From the starting position (see photo above), you need to lean forward (down) as low as possible (definitely, the dumbbells should be below your knees), while keeping your back straight (fixed).

Note:

• When lowering (tilting) down and when lifting from the bottom position up (back to the starting position), you should always “slide” the dumbbells along the front surface of the thigh.
• When bending down, you must simultaneously bend your knees slightly (just a little, you don’t need to bend them too much, otherwise it won’t be a straight-legged deadlift, but a regular squat), and pull your pelvis back (as if you want to touch your buttocks to an imaginary “ wall").

At the bottom point, hold for 2 seconds, feeling a burning sensation in the back of the thigh and return back to the starting position, then repeat everything again, as many repetitions as you need.

As for the number of approaches/repetitions, cheat. in the articles: “repetitions”, “approaches”. In short, for the vast majority of people, I would recommend 3-4 working sets in the 8-12 rep range.

By the way, there is another very interesting variation of this exercise:

Here, in terms of the technique of execution, everything is the same, however, in addition to the fact that there is a lowering (tilting) with the body down towards the feet, one leg is also moved back at the same time.

Otherwise there is no difference in technology. In my opinion, it’s a difficult exercise, you need to keep track of a lot, it’s definitely not for beginners... but I couldn’t tell you about it, when you grow up, you’ll try it.

Common execution errors

• Many people round their back when lowering (leaning) their body to the bottom position. This is wrong, your back must be straight (fixed), otherwise you can get seriously injured (when working with large weights).
• Very often people lower their head (gaze) down to their feet, as a result of this, reason No. 1 arises, i.e. that same rounding of the back that provokes injury. See below for a visual photo of what was said:

• Many people bend their knees too much, as a result, the exercise becomes not deadlifts on straight legs, but regular squats, as a result of this, the load from the hamstrings and buttocks is significantly reduced, distributed to the quadriceps (front of the thigh) ...

• Some people at the top point try to bend their lower back as if backwards... this should not be done (this is done only in competitions, and not always on purpose, so that the attempt is counted), in general, the top point should only be characterized by fixation and straightening of the chest , no more.

• Many people also make the following mistake: they do not “slide” the dumbbells along the front surface of the thigh, but bring them forward (too far from the legs), I found an example only with a barbell (but the essence does not change):

• If you cannot feel the necessary muscles (thigh biceps and buttocks), then reconsider your execution technique (you are doing something wrong), or take too much weight on the dumbbells (which, again, violates the execution technique).

With this, I end this issue. For dessert, a visual video demonstration of this exercise: