Romanian draft with dumbbells and a barbell

Romanian thrust is an exercise called inhonor weightlifters from Romania. There used to be such times when the athletes of this country amazed with their power and took first places in all competitions. From the usual deadlift this exercise is different in that the bar should be lowered to the middle of the shin, and not to the floor.

This feature allows you not to overworklower back and increase the number of approaches during the exercise. Also reduces the likelihood of injury. The legs should be slightly bent. Such, on the one hand, minor changes, which differ Romanian draft, allow you to swing just the hips and buttocks.

How correctly is the Romanian deadlift

Remove the projectile from the rack and lean it against thehips. Shoulders and back should be straight. Then start to slowly bend forward, not bending your back. The bar of the bar should be leaned against the shin, and when it reaches its middle, it is necessary to stop and start the reverse movement. Note that the head during this exercise should be on the same line with the spine, it is not necessary to bully it aside.

To avoid damage and get the desiredresult, you need to adhere to the rules described. Do not immediately try to perform it with the maximum weight. A heavy exercise Romanian draft, the technique must be worked out. If everything is done correctly, then soon this exercise will become your base for training your legs.

Tips for the implementation and errors of beginners

Romanian draft with dumbbells is not a simple exercise. The main mistake of newcomers is that the bar is sent to the floor, while it is necessary to press it to the shins throughout the whole movement.

So, for the correct execution of the exercise"Romanian draft" it is necessary to tackle the bar with a direct grip slightly above average. At a heavy weight, you may need wrist bandages and a small elevation to increase the amplitude of motion. The legs should be bent at the knees, the back is straight, the legs are perpendicular to the floor.

To raise the projectile, use the hips. Note that the lift should not be fast, but at the same time steady and controlled. As soon as you straighten up to the vertical position, lower the projectile, slightly bending your legs. At the beginning of the movement, straighten your back and take a deep breath. Lower the bar, hold your breath. At the highest point of the movement, exhale. During the exercise, look at yourself in the mirror to watch your back - it should be straight. Immediately lower the projectile, imagine that you are pushing someone's buttocks.

Romanian draft can be carried out as with a barbell,and with dumbbells. This complex exercise should be treated very responsibly. It is not suitable for people with low back injuries. In addition, it is very important to control the movement of the torso, not to bend the back outward. This is strictly prohibited. It is worth remembering that a sharp rise of the projectile or too much weight can cause injury.