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Deadlifts: Romanian Style:
This is a power tool of the Olympic weightlifters. It is the drill for huge hamstrings. Start by locking out a conventional deadlift with a lightweight. Use the 'clean', double overhand, palms toward the body, grip. Do not use a belt. Stand upright with a barbell in your hands and your body weight centered on your heels. Look up and inhale so you are staring at the ceiling. Arch your back tightly and slowly force your glutes as far back as possible. We lower the weight by pushing the butt back, not (as in stiff leg deadlifting) by standing erect and bending forward to lower the weight. This is the critical difference.
The shoulders, more or less, stay over the ankles throughout the lift: the opposite of a stiff legged deadlift, in which the shoulders move forward, out over the toes. As you lower Romanian style, pull back with the hip floxors, the antagonistic muscles of the glutes and humstrings.
As you are descending, your knees will unlock somewhat. Good! Be sure to keep your shins verticle throughout. Most of the movement will take place at the hip joint, some at the knee and none at the back! Keep jackknifing at the hips until you cannot get any more depth without losing your arch or bending your knees excessively. Stop and reverse to lockout. For most bodybuilders, this level will be no lower than the kneecap.
Keep the bar very close, both on the up and down; don't let it swing forward and rock you on your toes. Once you have reached the bottom position, reverse the movement by squeezing an imaginary coin with your glutes and digging your heels into the floor.
This is a power tool of the Olympic weightlifters. It is the drill for huge hamstrings. Start by locking out a conventional deadlift with a lightweight. Use the 'clean', double overhand, palms toward the body, grip. Do not use a belt. Stand upright with a barbell in your hands and your body weight centered on your heels. Look up and inhale so you are staring at the ceiling. Arch your back tightly and slowly force your glutes as far back as possible. We lower the weight by pushing the butt back, not (as in stiff leg deadlifting) by standing erect and bending forward to lower the weight. This is the critical difference.
The shoulders, more or less, stay over the ankles throughout the lift: the opposite of a stiff legged deadlift, in which the shoulders move forward, out over the toes. As you lower Romanian style, pull back with the hip floxors, the antagonistic muscles of the glutes and humstrings.
As you are descending, your knees will unlock somewhat. Good! Be sure to keep your shins verticle throughout. Most of the movement will take place at the hip joint, some at the knee and none at the back! Keep jackknifing at the hips until you cannot get any more depth without losing your arch or bending your knees excessively. Stop and reverse to lockout. For most bodybuilders, this level will be no lower than the kneecap.
Keep the bar very close, both on the up and down; don't let it swing forward and rock you on your toes. Once you have reached the bottom position, reverse the movement by squeezing an imaginary coin with your glutes and digging your heels into the floor.
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