Romanian deadlifts are not only used for strengthening the rear muscle chain, but also for dynamic flexibility.
What do you think of the Romanian deadlift?
Ich lernte diese Form des Kreuzhebens durch den ehemaligen rumänischen Gewichtheber Dragomir Cioroslan know. At the time, he was the newly appointed US weightlifting coach.
However, I do the Romanian deadlift not only to strengthen the rear muscle chain, but also to improve dynamic flexibility. In this case, I instruct the athletes to lower the weight more slowly for the last few inches of downward movement. You should focus on improving yourself in this range of motion. I use different stress parameters. However, I think it's pointless to do less than three repetitions per set.
The Romanian deadlift is one of those exercises in which the athlete can easily lose proper technique. So I ask that you do at least three reps. Also, I prefer to see it go down for at least three seconds. Because it is extremely important to control weight.
I recommend stretching your hip flexors between sets because they tend to contract. Many athletes mentally go through this exercise first, especially when doing it for the first time.
Starting position: You should grip the dumbbell with the pronation grip with your hands just a little more than shoulder width apart. Bend your knees about 25 degrees to take the pressure off the so-called Maissiat’s strip (tendon of the thigh ligament tensioner). If you want to do more than three repetitions per set, I recommend using a pair of good pulling devices.
Downward movement: Take the dumbbell off the shelf. Go down so low that your spine barely describes a lordotic curve. The buttocks should remain strongly stretched back during the downward movement to compensate for the shift in the center of gravity.
Most athletes will not be able to lower the dumbbell below the mid-shins without giving up their lordotic curve. Nevertheless, I saw exceptional athletes, such as the alpine skier Cary Müllen, who had to do the exercise on a bench so that the weight plates didn't hit the ground.
Upward movement: Straighten your upper body. Do not round your upper back to start the movement.
Safety instructions: Never overstretch your cervical spine and do not bend your knees lower than the angle from the starting position.
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