How the Romanian deadlift differs from the classical one and how to do it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Load the back of your thigh without risk of injury to your back.

How the Romanian deadlift differs from the classic

Unlike the classic deadlift, which involves lifting a barbell off the floor, Romanian starts from a standing position with the barbell in hand. Therefore, in order to take the starting position, you can remove the barbell from low racks.

Also in the classic deadlift, the knees flex and extend over a wide range, so that a lot of the load goes to the front of the thigh. In the video below, Canadian bodybuilder and powerlifter Jeff Nippard shows the technique for doing this exercise.

And here is his performance of the Romanian deadlift (PCT). Please note: the main movement comes from the pelvis, and the knees practically do not bend. This shifts the focus to the back of the thigh.

In addition, in the Romanian deadlift, the bar is not placed on the floor until the end of the set. You lower the bar to mid-calf or slightly higher, and then return it to its original position.

Why is Romanian craving good

Pumps the back of the thigh

Many lower-body movements, such as squats, lunges, deadlifts in classic or sumo, put more stress on the quardyceps, the muscles on the front of the thigh.

In the Romanian deadlift, the quadriceps are loaded less than in the classic version and sumo, but the muscles on the back of the thigh are much better. PCT loads the posterior surface as effectively as the GHD extension and the Good Morning exercise.

By adding Romanian Deadlift to your program, you will prevent muscle imbalances and pump your entire body evenly.

Teaches correct movement

The Romanian deadlift helps you practice correct flexion and extension in the hip joint (hip hinge), teaches you to keep your back straight and work mainly with your hips.

Once accustomed to the correct technique, you will be able to safely perform classic deadlifts and squats, as well as lift heavy objects in your daily life, without risking back disruption.

Involves a lot of muscles

Together with the hamstrings, the Romanian deadlift also pumps the gluteal and calf muscles, back extensors, adductors, trapezium and forearm muscles.

Has a gentle effect on the back

Due to the fact that in the Romanian deadlift you make a movement with the hips, the back is loaded less than in the classic deadlift or squat. In addition, PCT is performed with less weight than the classic one, which also allows you to relieve the back.

How to do the Romanian deadlift correctly

How to get in the right position

Place your feet hip-width apart, slightly turn your toes to the sides.

Grasp the bar with a straight grip shoulder-width apart. You can use a closed grip - wrap your thumb inward and press down with the rest.

Straighten up, holding the bar in straight arms. Press your feet firmly to the floor, evenly distributing the weight over the entire foot. Lower your shoulder blades, direct your chest forward and bend slightly at the lower back.

How to move correctly

Pull your pelvis back, keeping your back straight. Lower the barbell, keeping it as close to your body as you can. The further the bar goes, the longer the leverage and the greater the load on the lower back.

As the bar is lowered, bend your hips and move your pelvis farther back, keeping your lower back arch. Due to this, the knees are automatically bent. Do not try to keep them straight, but do not bend them on purpose.

Feel the weight shift from the center of the foot to the heel as you lower the barbell. This means that you are doing the exercise correctly.

Lower the barbell below the knees or to the middle of the lower leg - as far as possible to keep your back straight. After reaching the extreme point, return to the starting position. Tighten your glutes and push your pelvis forward to fully straighten.

How to add Romanian deadlift to your workouts

Alternate between the Romanian deadlift and the classic. If you are doing 2-4 times a week and are pumping your whole body in one workout, do the Romanian deadlift once a week, if you choose splits - once every 1-2 weeks on the day of working out the legs, hamstrings, or a day of pulling movements.

Perform 3-5 sets of 8-12 reps with light weight - about 20% of your weight in the classic deadlift. And don't forget to warm up before your work set.

Even if you're doing a Romanian deadlift with a relatively light barbell, you need to do a few warm-up sets to get started. Start with the bar and gradually roll in 5-10 kg each until you reach the working scale.