You can lift more weight with a deadlift vs Romanian deadlift. Place your mid-foot directly underneath of the barbell, Stand with your feet either shoulder-width apart or slightly inside shoulder-width, Grab onto the bar with your hands just outside your shins, Engage your core by taking a big breath, holding it, and then forcefully exhaling without letting out any air, Keep your shoulders slightly in front of the barbell with your back straight, Engage your lats by ”flexing your armpits’, When ready, push the floor away with your knees, making sure your hips don’t rise faster than the barbell, When the barbell is at the knees, think about driving your hips forward, and locking your hips and knees at the same time, Start with the barbell resting on the pins inside a power rack, The height of the pins should be set up so that you have a slight bend in the knees, Take a big breath, brace your core, and lift the barbell from the pins by extending the knees, Walk the weight back from the rack in 2-3 steps, placing your feet shoulder-width apart, Slightly bend your knees – you’ll keep this bent-knee position throughout the entire movement, Hinge at the hips to bring the barbell to the knee, think about keeping the weight on your heels, The barbell should remain on your thighs while your shoulders travel over the barbell, Think about driving your hips back to feel the tension in your glutes and hamstring, Once the barbell is just below the knee, squeeze your glutes to drive your hips up and forward, Don’t extend your knees at the top, you should still have the slight bend you began with. Two of the most common deadlift variations are the traditional deadlift and Romanian deadlift. The sumo deadlift is cheating, this phrase is commonly thrown around in various powerlifting circles.The controversy often centers around the differences in range of motion between the sumo … It’s important that basic technique is followed such as keeping the bar on your body, ensuring your back is straight, and not lifting too heavy when learning. Fessiers 4. Grand dorsal (lombaires) 9. The Romanian deadlift is named for Nicu Vlad. The deadlift starts from the bottom position and engages more of the quads and mid-back. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Building strength, efficiency, and hypertrophy are key. When going heavy, you may use a mixed grip, but I suggest sticking with a double overhand grip during your lighter sets to build up your grip strength. Because the Romanian deadlift uses musculature from the low/mid-back, glutes, and hamstrings, it is a compound exercise. While I am not saying that weightlifters should not deadlift, I do feel that, Strongman/Strongwomen and Powerlifting (Deadlift). , further making the case for more positional strengthening by way of the Romanian deadlift for most levels of lifters. Medicine & Science in Sports & Exercise, 38 (11): 1918-1925. Quadriceps 7. Soomro N, Sanders R, Hackett D, et al. In this article, I’ll talk about the key differences between these two styles, the benefits of each, and how to perform them correctly to maximize your strength gains. doi: 10.1177/0363546515618372. Learn 13 principles that create more effective powerlifting technique. As one of the most widely seen and performed barbell movements (as well as bench presses and squats), the deadlift is an All-Star exercise to build strength, muscle mass, and develop sport-specificity (powerlifters, functional fitness athletes, and strongmen and strong women). Several gurus might suggest that the Romanian deadlift is a good choice to train the lower back (lumbar) muscles. Walk up to the barbell and grip it just outside of your thighs, Top 10 Deadlift Cues For Stronger Pulls (With Pictures), Best 5 Knee Sleeves For Powerlifting in 2021 (NEW), How To Keep Your Back Straight While Deadlifting, Building muscle mass and strength for the hip, thigh, and back, Improving body awareness, coordination, and balance, Increasing and preventing a decline in bone mineral density, Rehabilitating the knee after knee replacement surgery, How to Keep Your Back Straight While Deadlifting, How to Breathe Properly During The Deadlift, Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training In College-Age Men And Women, Effects of Supplement-Timing and Resistance Exercise on Skeletal Muscle Hypertrophy, A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength, Barbell Deadlift Training Increases The Rate of Torque Development and Vertical Jump Performances In Novices, Exercise specific loading conditions and movements of squats, lunges, good mornings, and deadlift, The efficacy of injury prevention programs in adolescent team sports: a meta-analysis. 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