Deadlifts are one of the most important basic exercises and train almost the entire body. The Romanian deadlift variation mainly works the posterior muscle chain. This includes the lower back, gluteus maximus (buttocks) and the back of the thighs. The exercise is performed with dumbbells.
Exercise
Romanian deadlift
Type: Bilateral
Rest: 210s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and stand with your feet hip-width apart.
2
Bend forward with your upper body and push your hips back. Keep your legs almost straight. Hold the dumbbells slightly wider than shoulder width. Palms facing backwards.
3
Lift the dumbbells vertically upwards until you are standing completely upright. This movement is performed by pushing your hips forward and straightening your upper body. Keep your arms straight and the weight close to your body. Exhale as you do this.
4
Lower the dumbbells vertically again until the weight plates are a few centimetres above the floor and the back of your legs are stretched. This movement is performed by pushing your hips back and bending your upper body forward. Keep your legs almost straight. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
IMPORTANT: Before performing this exercise, make sure you are performing it correctly. Have your execution checked by a qualified fitness trainer in your gym to avoid injury!
Find a stable stance before you start and shift your weight evenly onto your feet. Not too much on your toes and not too much on your heels. Keep your legs almost straight and engage your entire core throughout the exercise. Always move the dumbbells along your body and never hold them too far away from your body. This creates torque on your spine, which can lead to serious injury. Always keep your back straight and avoid a hunched back. If you notice that you are getting a hunchback in the lumbar region, choose a lighter weight. Perform the movement evenly and in a controlled manner and don't let the dumbbells fall.
TIP: Feel free to use pulling aids so that your forearm does not become the limiting factor.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
Back extensor
Gluteus Maximus
Tertiary
—
Equipment
Dumbbell
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
