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Romanian deadlift exercise form for building large, strong hamstrings



The Romanian Deadlift is a prerequisite for training that can help you build strength and size in your legs. But are you sure that you are doing the exercise correctly?

For this hamstring and buttock movement you should not be content with nothing but the perfect shape – especially because it is such a simple and essential movement that should serve as a central element of your exercise plan. Let Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. and Associate Fitness Editor Brett Williams guide you through the intricacies of exercise and save you from the bad habits that keep you from using your fitness potential.

Before you grab a dumbbell and get started, you should be aware that it is extremely important to pay attention to the movement here. Careless thumping of the weight not only reduces the effect on the target muscles, but also causes problems for the lower back.

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Lower slowly

Eb says: The center of gravity of the Romanian deadlift should be on the eccentric contraction.If you accelerate things, you can use the eccentric control, you do not want to build, so take your time to lower the weight Think about spending at least 2 seconds, maybe 3 seconds to lower the weight.

Find your ROM

Eb says: Your range of motion will be different than mine, and it will be different than your best friend's will be different in four months from now (especially if you regularly do RDLs). Your goal with the RDL it is to lower so long, until you feel, how your hamstrings begin choose Tighten and before your lower back starts to round up. This point will come earlier for some people, for others later.

In the ideal world, your back ends up just a hair off the ground – but do not chase that standard. Instead, lower until you feel your hamstrings tighten, or until you feel your lower back spin, whichever comes first. Then stop and use your hamstrings and glutes to get back up. The big part is that the movement also gradually stretches you when you do it. You'll find that your ROM gradually improves as you remain disciplined throughout the RDL.

Keep the bar nearby

Eb says: Do not let the bar (or whatever you do) stray far from your legs. Remember to pull your weight over your thighs and then over your calves while pushing your butt backwards. This will prevent your back from shouldering the load and avoid back problems when running RDLs.

Keep the Light of Repetitions

Eb says: Never try to perform RDLs for 12 to 15 repetitions. This is not a movement intended for high repetition numbers because then your mind loses focus and you begin to waste the eccentric part of the contraction. Stay in the range of 8 to 10 reps, so you can take time for each repetition and really control the negative.

If you need 2 to 3 seconds to lower the weight for each repetition, then one second to move back, still working, at least 24 seconds under tension, a solid set.

Would you like to master more exercises? Here you can find all form check instructions.


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