Multi-articulate basic exercise, which involves the work of a large number of muscles and joints, is performed in several versions. Develops strength, promotes the development of muscle mass, provided proper technique.
Exercise is used by trained athletes, powerlifters, bodybuilders, and also by amateurs who want to develop the muscles of the back and legs. When carrying out the Romanian thrust, a large number of joints, external muscles, and also deep muscle stabilizers are included. Before performing the exercise, it is recommended to prepare the muscles for work, since with a weak back and legs you can easily be injured.
This kind of deadlift involves a technique of execution with free weights (dumbbells or barbells) on slightly bent or straight legs. Exercises with free weights require performance with strict observance of the technique, you first need to master the exercise with small weights, and only then increase the working weight. Romanian traction – it's the slopes, which are accompanied by weight pulling from the bottom point. It serves to strengthen several muscle groups at the same time. Contraindications to this exercise are problems with the spine (trauma, hernia, displacement, protrusion). Only a healthy athlete can start this technique, but after strengthening the corset.
Romanian traction, as it is also called – deadlift, is used in training to work out the hamstrings and buttocks. The essence of traction is that the maximum traction of the hamstrings and glutes is achieved, which leads to growth and formation of the required volume of these muscles. When stretching, the muscles progress faster in growth, this is no less important than the contraction. When fully stretched, the muscles are strengthened and receive a load no worse than at the peak of contraction. This technique does not enslave the muscles, but on the contrary, makes them elastic and elastic, but not overtrained. In addition to the main muscles, additional synergists are connected:
- gluteus muscles;
- lumbar extensor;
- trapezius muscles;
- posterior fascicles of deltoid muscles.
Differences between Romanian and classical machinery
The classic deadlift that is used in powerlifting is performed with squatting, when the knee is at right angles, the thigh parallel to the floor. With this technique, the lumbar extensor is given the maximum load, and the quadriceps of the thigh is ejected. This technique is performed exclusively with the barbell.
The main differences between the exercises:
- with deadlift, the hamstrings work more, and with the classical one, the lower back and the four-headed;
- classical traction is performed with a more narrow setting of the legs than the Romanian;
- the classic traction has only one embodiment and only with a barbell;
- in the Romanian thrust, the pelvis remains in place, and in the classical squatting is performed.
On the correct technique of deadlift with dumbbells, we will tell you on our website
How to pull up on the bar with a back grip, a wide grip and what muscles work at the same time – read this article http://hudelkin.ru/uprazhneniya/podtyagivaniya-obratnym-xvatom-grudi.html
A set of exercises with dumbbells at home you can find here
For those who have a well-stretched bicep, you can complicate the technique by standing on a platform, that is, uplands. This option helps to stretch the bicep of the thigh even more and load the gluteus. For safety it is better to place the bar on the power frame at the level of the hips, this is to allow once again not to overload the back and not tear down the spine.
- Standing in the power frame, place the palms on the fretboard along the width of the shoulder joints.
- We remove the bar from the racks, we do a couple of steps back, placing stops on the width of the shoulders.
- We tighten and stabilize the muscles of the abdomen and lower back, slightly bend the knees.
- Breathe: bend the body down, straight arms descend along the lower legs, knees bent, the pelvis is pulled back, transferring the weight of the body to the heels.
- The back is straight, a look in front of us, we feel the stretching of the hamstrings.
- Exhalation: pushing your heels, straining your buttocks, doing traction with an even back and completely stretching your torso.
- After completion, we approach the frame and leave the bar on the posts.
Varieties of deadlift technology
There are several varieties of Romanian traction, each of them influences the muscles and the result in its own way. Differences are both in equipment with which traction is performed, and in technology.
This type of traction not only develops certain muscle groups, but also balance, stabilization and retention of the body. Exercise can be performed with both a barbell and dumbbells. The thrust is fixed on one leg, the second canopy, when tilted, the free leg is retracted and rises as much as possible, as if in a "swallow" position. Lowering and lifting of the body is carried out in the same way as on two legs. It is important not to take a lot of weight, as there is a chance not to resist and perform the technique indistinctly. Performed on both sides the same number of repetitions.
Unlike the bar, dumbbells provide less stabilization, which complicates the technique a little. But the working muscles remain unchanged, although they require a greater concentration of attention on the retention of muscle stabilizers.
The technique of this version involves the implementation of traction, without bending the knee. The technique remains the same as with bent knees, but there are differences in the load on certain muscle groups. In this form of technique, the hamstrings are more heavily loaded, as they are more tractable than with a knee bent version. For those who want to develop the hamstrings, especially if the muscle lags behind the buttocks and quadriceps, it should be done on straight legs.
Advice for professionals in the execution technique
When performing Romanian draft, under heavy load is the lumbar spine. With weak muscles of the press and the waist, back injuries are possible, so coaches advise that only the trained athletes perform the exercise. The main preparatory exercises are – hyperextension, extension and flexion of the hips on the block simulators, twisting the body, pulling the blocks behind the head.
There are small nuances in the technique – when the body is tilted down, it is important to move the support to the heels, while not just dropping to the floor, but pulling the coccyx back.
Thus, the body does not fall forward, but leans at the expense of elongation of the coccyx back.
Under a heavy load, not only the lower back, but also the thoracic spine. It is important to stabilize the thoracic area due to the information of the blades. Shoulders are supposed to gather to the center of the back, and shoulders are retracted, opening the thorax. Shoulder joints should not be understood upward, pinching the cervical spine.
The number of repetitions depends directly on the goals. In powerlifting, the main task is to raise the maximum weight one time. This method develops explosive power. For power development, the exercise should be repeated no more than 4 times, for the force of 4-6 repetitions. If the main task is a set of muscle mass, then the exercise should be done 8-12 times. To maintain muscle tone and reduce volume, work is performed on endurance, that is, the number of repetitions exceeds 15 times in one approach. Beginners need to perform three approaches, more prepared – the 4 approach of one exercise.
To prevent injuries and negative consequences, for example lumbar hernia, especially when working with a large weight, it is recommended to use a special belt. Its width and density will allow to stabilize the spine, and will not allow to bend under heavy load. Such a belt can be purchased in sports stores, it is available in every hall. It is better to be safe and exclude all risks of injury.
In professional sports technique is used raznogvata, this means that one brush is located on top of the neck, and the second reverse grip from below. But to train muscles for a large number of repetitions, this method should not be used, since it affects the displacement of the load.
Romanian deadlift is one of the most difficult basic exercises, which requires execution with the perfect technique, since there is a big risk of injury. Exercise is recommended to be performed under the supervision of an experienced trainer, this will help to maintain health and progress in development. Various versions of deadlift will allow to pick up a technique, taking into account individual features of an organism.
How to determine the priority of the deadlift for yourself? Which option is more suitable for women and men? In the gym Romanian draft is predominantly performed by women. Why?
At the initial stage for guys it is preferable to make a deadlift, but only with the coach, he should put you a technique. For girls and women, deadlift is almost useless, it's better to make Romanian or deadlift, they both will remove the stretch from the back of the thigh, and pull up the ass. In the article it is written to reduce the shoulder blades, this is nonsense, I have MS at the police station, do not do it, injure the shoulders, this is an extra overload on the spine and shoulders, do not do any deviations back. In any of the cravings, the Romanian, the dead, the old, you need to keep the neck on the legs, not withdrawing, slowly, becoming not bothering at all from the floor, so it's easier to beat, weight more but less sense.
Slacker diets here are given, I was hoping to find here something like abc, ad and similar diets From the summer I.
A good drug, most importantly – do not overdo it with a dosage, which seems to have been a couple of times.
Hey. I even did not know that there are such drugs for slimming, and it's very good to make them in syrups, pills, tablets.
And women also 3-4 times a week doing exercises?