The deadlift with barbell on straight legs is a powerful basic exercise with all the advantages of the normal deadlift, but with its own special features..
The straight-leg deadlift, also known as the Romanian deadlift, was invented by a Romanian weightlifter, hence its name.
Benefits and use
It can be used by both bodybuilders and powerlifters.
The peculiarity of the Romanian pull is that during the movement the legs remain almost straight.
It effectively works the muscles of the back and legs with an emphasis on the posterior surface of the thigh.
It is also a good support for classic deadlift in strength training.
Muscles involved
The main muscles groups involved are the rear thigh surface,
In addition, gluteus maximus, gluteus maximus, trapezius muscle groups are involved.
Techniques for performing the deadlift on straight legs:
- Start as a classical deadlift
- Bend knees slightly at the top, push pelvis backwards. This will be your starting position.
- Without bending your knees any further, lower the bar down on an inhale. Make sure that your arms remain straight and your back is straight in the lower back.
- Control the movement of the bar, it should be smooth and slow. As you exhale, straighten your torso, returning to the starting position. Keep the back arch in the lower back during the whole exercise.
- Perform the required number of repetitions
Try to keep your legs straight at the knee joints. If you lack the flexibility to perform the exercise with straight legs, do it with slightly bent knees.
This exercise should be performed with relatively moderate weights, the technique is very important, it will strengthen legs with an emphasis on the rear surface, promote the growth of strength and mass.
Conclusions
Include the Romanian pull in your training as a secondary pull, performed after the classical pull.
Useful links
https://www.youtube.com/watch?v=USpmiOk61Ek
