Napra

Romanian Deadlift

StrengthIntermediate HamstringsCalvesGlutesLower back Barbell
Romanian Deadlift, step 1
1. Stand tall holding the bar in front of your thighs with a shoulder-width grip, knees slightly bent.
Romanian Deadlift, step 2
2. Push your hips back and slide the bar down your legs to mid-shin, back flat, knee angle unchanged.

How to do it

  1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
  2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
  3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
  4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
  5. Repeat for the recommended amount of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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