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Romanian Deadlift (Barbell)

A hip hinge that lowers the bar from standing to about mid-shin. It focuses on the hamstrings and glutes with a strong stretch under load.

मुख्य मांसपेशी
हैमस्ट्रिंग
सहायक मांसपेशियां
ग्लूट्सकमरऊपरी पीठलैट्स
उपकरण
बारबेल

Romanian Deadlift (Barbell) कैसे करें

  1. Stand tall holding the bar at hip height with an overhand grip, feet hip-width apart.

  2. Brace your core and keep a slight bend in your knees.

  3. Push your hips back and slide the bar down your thighs, breathing in.

  4. Lower until you feel a stretch in your hamstrings while keeping your back flat.

  5. Drive hips forward to stand, exhaling, without rounding your back.

टिप्स

  • Think about pushing your hips back toward a wall behind you.
  • Keep your neck neutral by looking at the floor a couple of metres ahead.
  • Start each set from standing, taking the bar from a rack.

आम गलतियां

  • Bending your knees more as you go down, which turns it into a squat.
  • Rounding your back to reach the bar lower.
  • Letting the bar drift forward away from your thighs.

मिलते-जुलते व्यायाम

हैमस्ट्रिंग के सभी व्यायाम

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