It is really helpful for all readers to present exercises and instructions providing stronger parts of the body. Such an exercise is the Romanian Deadlift, strengthening and ripping thighs and buttocks. Persons involved in weight training, bodybuilding or general muscle training must have heard of it for sure.
As it is known and discussed many times in our articles and reviews, muscle strengthening and muscle mass increase in the body is not a simple matter.
You will have noticed that a simple and “loose” (no high tension, strong effort and sweat involved) training can never bring the desired results.
Coaching process and nutritional routine are of the most important parameters for successful muscle growth in the body (muscular hypertrophy), acquisition of energy and physical strength and prevention of injuries.
A training at a quite serious level is required … meaning an intense and consistent training including the instructions and advice provided by a specialist (trainer, personal trainer, coach).
This article refers to a specific and very effective exercise for legs, buttocks and hip. The Romanian Deadlift exercise is among the top 5 exercises which should be familiar with, promising incredible results.
As its scary name suggests this is a “death lifting”.
It is a lifting exercise taking place at maximum load, found in many coaching applications.
The Romanian Deadlift or RDL is considered as the most efficient and widespread exercise among the bodybuilders, power-lifters, track and field athletes, cross-fitters and weightlifting athletes, aiming at the hypertrophy of leg and buttock muscles, suitable for both men and women.
So if your goal is the stimulation of weak legs, back and general ripping, then Romanian Deadlift produces better results than a lancet!
See your body change before you even know it.
This is a widespread and popular variation of the classic and well-known Deadlift.
Here are the instructions for the right performance of Romanian Deadlift:
As with any exercise (and more significantly for weight lifting) – special care is necessary to ensure that the exercise is performed in the right way, avoiding any serious injuries.
The specialist personal trainer of our team offers the following instructions:
So at start 3 sets of 8 reps but with a higher weight load is sufficient while gradually repetitions should be increased following a similar procedure.
The Romanian Deadlift moves along the lines of the classic Deadlift being different on focusing more emphasis on gluteal muscles.
The “blocking” required when pushing from the deep seat “alerts” the area muscles of the area becoming stronger and larger in volume.
If Romanian Deadlift is to be added to any training, here is a short list of the muscles under exercise:
It certainly offers some relative stimulation of hand muscles but the exercise does not focus on this point!
The Romanian Deadlift is a dynamic exercise building strength and muscles (especially in the gluteal and femoral region)!
Hip lockup is the key to proper exercise, differentiating it from a classical Deadlift, resulting in increased mobility in hip area and possible blocking of lower back.
Start exercising with no or minimum weight (a PVC tube), directly to train and understand the correct position required by the body at the time of lifting.
It is very important at start (especially if no prior experience is at hand) to apply the exercise without weight to avoid any injury from wrong training and incorrect posture.
Measure your time periods correctly when the exercise is performed and have the right timing at each point (seat & reset).
Make sure your body’s attitude is right at every point of the exercise and pay special attention to doing it properly before adding weight to exercise.
If desired, an expert could suggest an exercise program including exercises harmoniously combined to help your training and improve your muscle gain.
Once you are familiar with the exercise and you can do it properly, you can slowly begin to think about variations in your workouts increasing at the same time of muscle gains.
Depending on variation selected, the Romanian Deadlift, small variations are to be introduced in the muscle groups to be exercised and points focused every time.
For example, you can lift one leg upright.
Your personal trainer is the right person to offer you variations of classical exercise and to direct you to make them right so maximum results are obtained.
There are 4 main points for the correct application of the exercise!
No 1: Right spread of leg and hand
No 2: Straight back
No 3: No knees bent
No 4: Good time periods
The Romanian Deadlift is an advanced exercise (when performed lifting with a heavy weight).
However, this is not an exercise for any specific sex!
The exercise is carried out by both men and women … naturally with a weight adjustment.
The muscle gains resulting from this exercise are really visible and the effect provided on the buttocks and thighs is enormous!
Just as every exercise needs a proper way of applying, paying a special attention to avoid injuries (especially for this exercise lifting such a heavy weight)!
If you are not so familiar with the exercise or you cannot / do not want heavy weights, you can do the same exercise with small dumbbells, a ball or a PVC tube