This leg exercise will work on the major muscle groups of your legs: hamstrings, gluteal group, (and your erector spinae on your back). Don’t hesitate to have a look on my other article “The main muscle groups of your body” if you don’t remember where these muscles are located. Some exercices will work different muscles at the same time, some will target specific muscles. A leg workout, also means that some part of your back (such as the erector spinae, or the lower back) will be under efforts. That’s why in the programs the legday never follows the backday.
For the following exercice, I will ask you to be very careful with the manipulations in order not to hurt yourself. What I am saying is that you constantly need to check if your back, from your lower lumbar to your neck is well positioned (by not having a curved back or neck). Doing this exercise with a curved back or neck can result in back/neck pain, or other injuries even more serious.
How to perform the “Romanian Deadlift”:
Standing with your feet hip-width apart, holding a barbell at thigh level. Your hands should be placed about shoulder-width apart. Your legs should be as straight as possible with your knees barely bent.
Straighten your abs.
Keeping your back straight, bend up to reach your waist level and rotate your hips back to lower the bar (but don’t touch the ground with the weights) .
Keep the bar close to your shins with your arms straight and lower as far as your flexibility allows.
Forcefully contract your glutes and rotate your hips backwards to stand up and return to the starting position.
If it is the first time that you are doing this exercise, I would recommend you to get used to the movements by doing Romanian Deadlifts firstly without weights.
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