Romanian deadlift is an exercise for the “back chain” of muscles, that is, for the calf, flounder, biceps of the thighs, the entire array of buttocks, and long back muscles. This movement is considered an auxiliary to the classic deadlift, but is used more widely in fitness than the deadlift. Romanian traction is more popular in health-improving physical education, since it does not have a phase of disruption of the projectile from the platform, and therefore it is safer for the lower back, and forgives technical errors to a greater extent.
- It is necessary to place the bar on the racks and collect the first warm-up weight;
- If we are talking about an experienced athlete who can independently remove the barbell from the floor using the classic camp technique, you can perform the exercise in this way too;
- It is not recommended to remove the bar from the floor for beginners;
- If necessary, put straps on your hands, and attach them to the projectile;
- The grip is closed, shoulder width apart;
- With slightly bent knees, remove the bar from the racks and move to a distance convenient for tilting forward.
- Exercise differs from deadlift and deadlift in variations in that the athlete stands with slightly bent legs;
- The movement begins with the abduction of the pelvis;
- By inertia, the body leans forward;
- The back remains straight;
- The person goes to the floor;
- The eyes look forward or in front of you;
- Stretch the back of the head so that the spine remains straight, the cervical region is stable;
- The knees remain bent, the bar drops to the depth that is anatomically correct for humans, that is, it does not require rounding in the chest and lumbar regions, and a change in the position of the press;
- Reverse movement - extension in the hip and knee joints, which involves straightening completely.
- In Romanian traction, bending of the arms at the elbows is not allowed;
- You should not perform a squat as in the classics, and try to touch the pancakes on the floor. The movement in which pancakes are beaten off the floor is not a Romanian craving;
- The back should be neutral. If the shoulders are not flexible, they should not be “pulled back”; the only rule is that the lumbar region should not be rounded;
- Regarding the "insertion" of the thoracic region and the rigidly straight back, the weight lifting rule must be observed. If this prevents the back of the hips, buttocks, and the long back muscle from working, the shoulders can be slightly rounded forward, and the widest ones can be statically strained;
- Do not perform cravings in an amplitude that is too large for the back, and leads to flexion in the thoracic region;
- There should be no discomfort in the spine;
- It should be remembered that the working weights in the deadlift are not converted directly to the weights in the Romanian deadlift. "Romanian" is performed with less weight than the dead weight and there is no sense in increasing the weight forcibly, since the load on the back in Romanian traction can be too great.
- This movement is most like a swing with a weight, not a deadlift. It is necessary to move so that the buttocks are brought back and brought to a neutral line;
- We choose the weight of the bar so that it is a maximum of one third of the PM in the classic camp from the floor, if we are talking about an athlete;
- Do not overdo it with weight, even if you are working for gluteal hypertrophy;
- Exercise is not intended to stretch the biceps of the hips, this is the wrong opinion. It should be carefully performed in that part of the amplitude in which it is comfortable for the muscles of the legs
- Romanian traction with dumbbells , it is performed on slightly bent legs in the same technique as traction with a barbell, the only difference is that it is more suitable for people with curvature of the spine or problem chest region, as it helps to distribute weight more evenly between the halves body;
- Narrow stop draft . This variation allows more emphasis on the load on the back of the thighs;
- Romanian pull with a jerk . Wrenched grip “blocks” the upper back, including the diamond-shaped, trapezoidal and widest ones, so that the back is stiff. In addition, the correct “jerky” traction allows you to increase the amplitude of the tilt and turn on the buttocks a little more, and the back remains stiff in it because of the grip features.
Romanian cravings were not popularized by weightlifters or Romanian powerlifters. This movement has become commonplace with the advent of a fitness bikini. The problem with this nomination is that you need to somehow pump up the buttocks without affecting the obliques.
Yes, the waist does not become wider from the deadlift, but only if this deadlift is performed in normal technique, and disruption from the floor does not occur due to back muscle tension. Those who breaks into the crouch or breaks with great effort, actually bringing the shoulder blades and rigidly fixing the back, risk turning on the oblique muscles and expanding the waist.
Therefore, the "Romanian", where there is no stall, but there is a stretching of the biceps of the hips, will be more promising for bikinis and bodybuilding, where strength is not particularly needed, but the waist size is a decisive factor.
Exercise is therefore very widespread.
What muscles work
You need to understand that, ideally, it is performed solely due to movement in the biceps of the thigh, and not due to the work of the knees, so the knee should remain slightly bent.
Variation with a fully straightened knee requires flexibility in the back of the thigh, and therefore is not suitable for everyone.
- Rounding in the lumbar. This error just gives an overload to both the lumbar and the widest. If you pull this for a long time, you will not only get back problems, but also a wide waist, too;
- Bending at the knees, which increases with the lowering of the bar at the start;
- "Re-extension" of the spine, that is, the position in which the shoulders are retracted beyond the pelvis;
- The “insertion” of the knees at the top point, which is so deep that the athlete, as it were, takes the knees beyond the heels.
Romanian, dead, or classic craving, differences
Classical traction is the third powerlifting or powerlifting exercise. It involves performing one lift, that is, removing the headquarters from the platform and bringing it to the level of pockets. It is carried out with a seat or from a high start. This exercise is also suitable for bodybuilding with fitness, you just need to put the performance technique in such a way that the projectile comes off the platform gently and at the feet, and does not rise with your hands.
Deadlift is a forward bend with the projectile lowering along the legs. In this case, the slope is carried out by taking the pelvis back, and with straight knees. Romanian - traction with bent knees and significant abduction of the pelvis.
The dead are chosen for training in bodybuilding and fitness bikini those athletes who have good flexibility. Romanian is more related to fitness.
You can include this exercise in training from 1 to 2 times a week, the second option implies the presence of one heavy and one light draft in the plan.
Romanian traction can be performed if the athlete’s musculoskeletal system is healthy. For injuries of the knees, ankles, hip biceps, this exercise is best avoided. It is not recommended to perform heavy traction also with injuries of the spine and joints of the shoulders, inflammation of the elbows and problems with the ligaments of the knee. This exercise should be done exclusively by healthy people.
Is it true that Romanian cravings are allowed for knee pain? This is relative, you can perform it with pain in the knee, if the athlete is in remission and already rehabilitated. But it is not recommended if there are damage to the cruciate ligaments.