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Dead deadlift fitness: benefits and proper technique
- Guidelines for doing these exercises
- Methods of exercise
- Mode fitness training
- Romanian lift for women
Dead deadlifts — development of Romanian weightlifters, whose professionalism for many years helped Romania to win awards at the world Championships in powerlifting. From this exercise, in addition to the main, there are a few other names: Romanian rise and deadlift on straight legs.
This kind of thrust permissible with a barbell, kettlebells or dumbbells. A set of exercises with a barbell preferable, because with the projectile as comfortable as possible to hold hands at a desired distance from each other and to monitor the accuracy of all movements.
Romanian lift is a variation of a standard exercise, which was originally intended for high-power study of the thigh and gluteal muscle groups. From the perspective of the method of execution from the standard variation of the thrust of the Romanian type differs only in the fact that the projectile should be lowered to mid-Shin, not to the floor. However, from the perspective of the involvement of the muscles lift with straight legs with no negative effects on the lumbar. This significantly reduces the risk of injury, the occurrence of painful sprains, discomfort movements.
Guidelines for doing these exercises
These rules will help to make the training as efficient as possible without the standard mistakes made by newcomers.
Methods of exercise
In General terms, the method of execution of Romanian lift is maintained. The differences are only in details (different equipment, starting position, number of repetitions in the individual complex of exercises).
Rod in the supine position on the floor:
Rod in position on the lugs:
Rise to straight legs using the simulator Smith:
Dead thrust using dumbbells:
A variation of the Romanian deadlift on one leg:
Mode fitness training
Before the start of classes will need to thoroughly warm up the muscles of the back, as when performing a complex exercise not only affects the thigh and calf muscles, but also on the lumbar muscles. At first, the mass of the rod does not have to be big — this will help avoid possible injury.
First, you should only do 3-4 passes, not more. The number of repetitions in the approach is determined by the purpose of training. Usually the number varies from 6 to 18 times in one run depending on fitness level of the person, his personal programme of fitness training, the presence of contraindications, and other factors.
Romanian lift for women
Experts recommend girls to do this exercise, rather than a standard rod. All because Romanian version allow to load the gluteal and femoral muscles. These body parts are the most problematic female areas, however, the appropriate equipment will allow you to develop these muscle groups, make them attractive, toned, and podkorrektirovatj the outlines of the forms.
In the standard deadlift the stress is distributed to the entire musculature at once, however, the Romanian variation involves the muscles that the girls are underdeveloped (the consequences of a sedentary lifestyle, irregular fitness).
To achieve real results in that case, if you do a set of exercises with a dead traction on the straight legs of a systematic, regular and intense enough.
Uses photographs Shutterstock