Romanian raise is an effective exercise for building up the buttocks and upper muscles of the back of the thigh. In addition, it thickens the top of the biceps femoris and its middle and helps to achieve a clear separation between the biceps femoris and the buttocks. The exercise is recommended for those involved in sports such as volleyball, basketball, sprinting and high jump.
Proper execution
The technique of performing the exercise "Romanian rise" is quite difficult. But in order to achieve the desired results, it is necessary to adhere to it. So, take the bar a little wider than your shoulders with an overhand grip. In this case, the palms should be directed back and located on the hips. Stand straight with your lower back slightly arched, shoulders tilted back, chest wheeled.
Chin should be kept parallel to the floor, knees straight, feet shoulder-width apart. Now, while inhaling, keeping the lower back in the deflection, slowly tilt the pelvis back, and at the same time tilt the body forward. When tilting and lifting, the bar should smoothly fall along the surface of the legs, practically touching the hips, knees, and shins. Tilt your body until your torso is parallel to the floor. The bar of the bar reaches approximately the middle of the shins.
Once you reach the bottom of the exercise, do not exhale, but simply change direction and return to the starting position. Do not forget to keep the deflection in the lower back and tighten the buttocks when lifting. Exhalation can be done only when you have passed the most difficult part of the ascent. When performing the exercise, the spine should bend naturally, the legs are straight, the head is not tilted. The fulcrum should be on the heels. Otherwise, you may need to exercise your spine.
Recommendations for the exercise
In the process of performing the Romanian rise, it is extremely important to watch your back - it must be straight. If you find it difficult to keep your lower back in a deflection, then it is better to stop, even if the body is not yet parallel to the floor. It doesn't make sense to go lower with a round back, as you increase the risk of pinched discs and don't work the hamstring muscles.
The Romanian lift or deadlift requires the bar to slide over the legs, otherwise it will be a completely different exercise, and the load will fall on other muscle groups. If the exercise is performed in accordance with the technique, then the load is concentrated on the middle and upper part of the biceps of the thigh and buttocks. In order for the muscles and buttocks to be loaded to the maximum, you need to keep your legs straight andfix them in the knee joints. You need to perform lifting exercises with even legs - flexion and extension of the legs reduces the load on the biceps femoris.
Do not pull the bar with your hands or at the expense of the lower back, the load should fall on the buttocks and the back of the thigh. The muscles of the spine must be tense, but only in order to keep it stationary. No need to strain and press.
Features of exercise
Some say the Romanian curl is best done on a bench or platform to stretch the hamstrings more, but in fact, the most stretch occurs when the bar is lowered to mid-calf level.
