How to do deadlifts for girls. Deadlift with a barbell: benefits and technique of performing the exercise

Video Deadlift with a barbell for girls

Analysis of the exercise

The deadlift, unlike the classic deadlift, is an isolated exercise. Its intended purpose is to work out the muscles of the back of the thigh (except short head biceps), although at the same time it loads an array of assisting muscles:

Muscles receive additional stress abdominals, forearms, latissimus and teres major muscles of the back.

Features of the exercise

Unlike the “prototype” exercise, deadlifts with a barbell do not engage the quadriceps due to the straightened position of the legs.
The deadlift on straight legs requires the performer to have excellent stretching - only in this case can one count on mastering the movement in the correct technique and obtaining the expected training effect.

Contraindications for implementation

If a movement with minimal resistance causes discomfort or pain, stop doing it. In some cases, the situation can be improved by “pumping up” the core and additional development of flexibility. posterior region hips, but the potential “riskiness” of the exercise still remains high.

In any case, the decision to include an exercise in the program should be made by a specialist, since much depends on the nature of the injury, its “duration” and the likelihood of relapse.

Inclusion in the program

Due to the fact that the exercise is traumatic and does not allow the use large scales, it is used to “finish” muscles.

Following this logic, sets deadlift usually positioned in the program next to basic movements. The most successful option is to combine it with heavy squats. Perform the movement in 3-4 sets in a high rep range of 12 to 15 reps.

How to increase efficiency

In order not to relieve tension from the target muscles, the athlete is recommended to work within the amplitude. That is, empirically it is necessary to determine two extreme points - upper and lower, at which the muscles do not stop working. By moving only on this part of the trajectory, you can significantly increase the overall efficiency of work.

To “increase” the intensity of the exercise, some experienced athletes resort to the “out of the pit” option. That is, the athlete stands on an elevation, thereby increasing the amplitude of movement. An increase in the range allows you to complicate the exercise and further stretch the working muscles. However, this technique is associated with an increased risk of injury and is contraindicated for most amateur athletes.

The deadlift, also called the stiff leg row, is a basic exercise for strengthening the back and targeting the hamstrings and glutes. This type of deadlift is absent in the competitive powerlifting program, since the peculiarities of its technique do not allow working with large weights. However, most training enthusiasts are not interested in the competitive process, but in improvement physical fitness. Performing straight-legged deadlifts allows you to contract and stretch the target muscles in one exercise, which is great for achieving this goal.

Deadlift: what works and what muscles the deadlift pumps

This exercise uses several joints at the same time and muscle groups, while many stabilizer muscles are activated. Therefore, it is basic and works the target parts of the body more effectively than isolating movements.

Deadlift rocks:

back surface(biceps) thighs;
gluteal muscles;
back extensors.

The role of stabilizers is:

trapezius and rhomboid muscles;
abdominal Press;
arm muscles (biceps, triceps, forearms, deltoids, rotator cuff muscles);
calf muscles and tibialis anterior muscles, stabilizers of the ankle joints.

Benefits of deadlifts for men and girls

This traction option cannot be classified as technically simple exercises, however, it is more accessible to beginners than the classic deadlift.

Regularly performing deadlifts on straight legs allows you to solve several problems at once:

improved posture, which visually makes the figure slimmer;
the formation of a strong muscular corset of the back, which helps keep the spine in an anatomically correct position;
improvement of blood circulation in the spine;
the ability to achieve better results in other exercises by increasing back endurance and reducing the risk of injury;
increase muscle mass the back of the thigh and buttocks, improving the legs and body as a whole;
development of flexibility.

Deadlift technique, how to do Romanian deadlifts correctly

The straight-legged deadlift is considered a less complex exercise, from a technical point of view, compared to the classic version of the deadlift. However, it involves a significant load on the spine and is very demanding on the level of stretching of the athlete. Therefore, before starting a lesson, be sure to warm up by spending Special attention joints and ligaments of the lower body.

Before you begin performing deadlifts, it is recommended to spend a few minutes on hyperextension - this way the back muscles will prepare for the upcoming load.

To get into the starting position for the deadlift, place your feet shoulder-width apart. This distance can vary depending on the goals of the lesson: more narrow setting It uses the buttocks more strongly, but if you place your feet a little wider, the emphasis will shift to the hamstrings. Legs stand firmly on the floor, feet parallel. The back is tense, the natural deflection in the lower back is clearly recorded. The head is in line with the back. This body position should be maintained throughout the entire exercise.

The barbell is positioned on the floor so that the bar is above the feet. If there is a need to minimize the load on the lower back, you can take the projectile not from the floor, but from a special rack.

While maintaining the above-described back position, you need to take the bar with an overhand grip slightly wider than shoulder width.
As you inhale, moving your buttocks back and slightly bending your knees, tilt your body forward. The natural arch in the lower back is preserved. You need to bend over as far as the stretch allows, until maximum tension in the back of the thighs. The beginning of rounding the back is a signal to complete the tilt: this will be the lowest point.
After a short delay in the lower position, we begin to exhale and lift the body up. The lift continues until maximum tension in the back and buttocks. As your legs straighten, you need to move your shoulders back so that your shoulder blades move towards each other.
You should fixate at the top point, maintaining tension in the target muscles. There is no need to fully extend the body. During the pause, the shoulder blades remain retracted, the lower back is slightly arched, and the center of gravity falls on the heels. The pelvis, shoulders, and ankles should be on the same vertical line.

The exercise is performed in 3-4 sets of 10-12 repetitions each.

There is another version of the breathing technique while performing deadlifts, in addition to the one described above. At the beginning of the tilt, a deep breath is taken, the tilt itself is performed while holding your breath. The upward movement is done while exhaling (as a rule, it accompanies the passage of the most difficult section of the climb).

Important nuances: what you should pay special attention to

The apparent simplicity of performing this type of deadlift is deceptive. To master the correct technique, you need to consider a number of points:

Experienced athletes recommend doing this exercise in shoes with flat and wide soles, in which there is almost no heel. It should fit snugly on your leg.
All movements are performed in a shortened amplitude. It is important to catch the moments of maximum tension on the back of the thighs at the lowest point (usually the bar at this moment reaches the middle of the shins) and the lifting of the upper body (without fully straightening the back). Deadlift involves moving up and down between the lowest and highest points with a short fixation in them.
Despite its name, the straight-legged row involves bending your knees slightly. Lowering the apparatus on straight legs entails a rounding of the back; in addition, slightly bent knees force the leg muscles to additionally engage in work, which protects the joints from excessive load. Therefore, the knees should be kept slightly relaxed - this position is called “soft knees.”
An indispensable condition for correct technique is control over the position of the back. Throughout the entire exercise, it should remain unchanged, with a fixed natural deflection. This is easier to do by watching your shoulder blades. When they begin to move apart, the back rounds.
The barbell must be raised and lowered in a symmetrical manner. Transferring part of the load from one half of the body to the other is unacceptable.
When performing deadlifts, the bar moves up and down strictly along the shins, the fingers practically slide along the legs.
The effectiveness of the deadlift directly depends on the presence of the brain-muscle connection. The exercise requires high concentration and focus on the work of the target muscles. It is important to feel the tension at all stages of the movement. Mechanical execution will not give the desired result.

Video: straight-legged deadlift technique

Video of straight-legged deadlift technique for women and men

Possible technical errors

If the correct technique is not followed, the straight leg deadlift turns from an effective exercise into a traumatic one. The most common mistakes are:

Rounding the back. This movement greatly increases the load on the spine and can cause injury.
Pulling the barbell forward from the body. This overloads the lower back and increases the risk of back injury.
Changing the angle of leg flexion in knee joints at the middle and bottom point of the movement: it should remain unchanged.
Excessive straightening and hyperextension of the body at the top point, which has a destructive effect on the spine.
Perform the exercise with absolutely straight legs. Don't forget about "soft knees".
Too much heavy weight projectile. The priority when performing deadlifts is perfect technique, not weight records.
Involving hands in work. In this case, their role is limited to holding the projectile, and nothing more.

To avoid technical errors and to control the execution of each movement, the deadlift should be done in front of a mirror (we stand facing it, not sideways, so as not to cause an imbalance by turning the head). Until the correct technique is mastered, you should work with minimal weight. The above errors are shown in the photo below.

What is the difference between a deadlift and a classic deadlift, what is the difference?

There are many in various ways performing deadlifts (Usmanov technique, deadlift in a crossover, in a Smith machine, with a kettlebell, Romanian, etc.), but most often this exercise is confused with a deadlift. Both exercises are basic and therefore will bring significant benefits in the process of building a harmoniously developed body. However, the deadlift is different from the classic deadlift.

Gym-goers often call classic deadlifts deadlift, there is also a reverse substitution of concepts. While there are obvious similarities between these two exercises, there is a difference.

Table: differences between deadlift and classic deadlift

The differences between these two exercises are presented in the table below.

Classic deadlift	Deadlift
The main load is concentrated on the back muscles	The hamstrings and buttocks are more involved
Performed with extension and flexion of the legs at the knee joints	Done on almost straight legs (with “soft” knees)
Designed to handle heavy weights	Does not involve the use of heavy weight
It is allowed to take the projectile with different grips	Different grip is undesirable
This exercise develops overall leg strength.	The emphasis is on the hamstrings
The projectile is lowered until it touches the floor	The lowest point depends on physical capabilities athlete, classic version - mid-calf

In the absence of contraindications, it will be useful to master different types deadlifts: this will diversify the training process and make it more effective.

It is advisable to include deadlifts on straight legs in both women's and men's training program. It should be adopted by all sports fans interested in detailed development of the back of the thigh and buttocks, as well as those who value a strong, resilient back.

Men can do stiff leg deadlifts after squats, lunges and leg presses. Following the final set of deadlifts, it is helpful to do an isolation exercise for the hamstrings, such as a machine leg curl. Such a program will contribute to the growth of muscle mass and the development of leg endurance, which will improve performance in other exercises. bottom part bodies.

Performing deadlifts makes it possible to build strong back muscles.

In pursuit of these goals, representatives of the stronger sex should remember that this exercise is not recommended to be performed to the point of complete failure: this places increased demands on the spine and is fraught with injury.

Girls should pay attention to this type of traction if the goal is to “raise” the buttocks and draw out the back of the thigh. An important feature: when performing the exercise, you need to concentrate on the work of these particular muscle groups.

All athletes, regardless of gender, need to have good stretching to improve their deadlift technique. It's worth some extra work. Until this indicator can be improved, deadlifts should be done with minimal weight.

Mastering the correct deadlift technique requires patience and scrupulous consideration of even small nuances. Any deviation from the rules may result in injury. However, the game is worth the candle: this exercise, if performed correctly, will increase efficiency training process regardless of the athlete’s gender and level of physical fitness.

Article last updated: 02/28/2015

There is a classic version of the deadlift that we are all so accustomed to. In the classics, extension occurs in the knee joint, that is, during the exercise you sit down, bending your knees slightly, and then stand up, straightening your legs. The difference between deadlifts on straight legs and standard deadlifts is that, relatively speaking, our knees do not bend or bend, but just a little, it all depends on your stretching. Accordingly, we perform the same deadlift, but with fixed knees. Deadlift on straight legs Very effective exercise. It emphasizes the load on the gluteal muscles and the muscles of the hamstrings, that is, the quadriceps. This is also a basic exercise, since several joints are involved and a large number of muscle groups are involved, accordingly, this exercise is better for gaining muscle mass. If you want to tone your glutes and hamstrings, stiff leg deadlifts are perfect. If you want to work out the front surface of your thighs as much as possible, I advise you to familiarize yourself with this exercise -.

TECHNIQUES OF PERFORMING THE EXERCISE “DEAD LIFT ON STRAIGHT LEGS”

1. Walk up to the barbell, squat down and grab the barbell with a pronated grip (overhand grip). Keep your back straight, plus bend in lumbar region. Take a deep breath, hold your breath, stand up and lift the barbell. Arms straight, gaze directed forward. Shoulders are straightened, chest is pushed forward. Place your feet shoulder-width apart, maybe a little narrower or a little wider. It all depends on how much of the back of your legs you want to work. That is, the hamstrings or gluteal muscles. This will be your starting position.

2. Take a deep breath, legs slightly bent at the knees. Holding your breath, lower the barbell down until the weights touch the floor. Perform the movement smoothly, maintaining a arch in the lower back and a straight back.

3. Once you reach the bottom point, immediately return smoothly to the starting position. When going up, do not exhale. Only after you have passed the point just above your knees and your back has reached almost vertical position, exhale.

TIPS ON EXERCISE TECHNIQUES

1. As with all deadlifts, it is very important that our spine is in an arched state in the lumbar region, so that our back is straight. Under no circumstances should you round your back while performing deadlifts.

2. Despite the fact that this exercise is called “Stiff-legged deadlift,” we still need to slightly bend our legs at the knee joint. Why is this being done? This is done so that you can maintain a deflection in the lumbar region and so that your back is straight. That is, it is practically impossible to straighten a deadlift with perfectly straight legs. To maintain your back, you will still have to bend your knees. Remember this correct execution. It would not be right if you were guided and performed deadlifts only based on the name. Also, this is done in order to protect them from negative stress.

3. The barbell should move along the upper surface of the thighs.

4. Very often many people make a mistake related to breathing. You need to breathe as described above. Why do you hold your breath? This is done in order to increase internal pressure, thereby helping to keep the spine motionless. That is why, when lifting heavy weights, you need to use. It helps to increase the pressure inside the human body and hold the vertebrae so as not to be injured. This is very important point.

5. This exercise is perfect for pumping up your hamstrings. There's no point in bending your legs while lying down in a machine, or even close to deadlifts on straight legs.

6. Another very important point. In the beginning, you need to take minimal weights to get a feel for the exercise and practice correct technique, and after that raise the weight bar.

7. To prevent the barbell from slipping, you need to use and.

Deadlift helps women work out the most problem areas- buttocks and the area under them. With its help you can lift your butt and tighten the back of your legs. Men, by performing this exercise, will be able to increase the volume of their legs and make them proportionally developed. In addition, it allows you to increase weight in such important exercise like squats. You can perform deadlifts with a barbell or dumbbells. The first option is usually used in gym. The second is suitable for girls and can be done at home.

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What muscles work?

Deadlift is a basic (multi-joint) exercise for working the muscles of the lower body. The greatest load when performing it is received by the biceps of the thigh, located on the back of the legs. In addition, the buttocks swing well and the back extensors work.

Muscles involved in deadlifts

The benefits of deadlifts for women include tightening the buttocks and hamstrings. It is these areas that are usually problematic for girls, as they are prone to fat deposits and cellulite.

Men are recommended to perform this exercise, as it allows you to build up the hamstrings, which are often a lagging muscle group. After all, most men when training their legs pay all their attention to the development of their quadriceps, which leads to an imbalance.

The second name for deadlifts is straight-legged deadlifts. It should not be confused with the Stanovaya or Romanian.

Deadlift - more difficult exercise which involves squatting, lowering the barbell to the floor and then rising.

Deadlift

In the Romanian deadlift, the barbell is constantly suspended. It differs from a dead one in that the legs are bent at the knees and the pelvis is retracted as far back as possible.

Romanian deadlift

Deadlifts are aimed primarily at developing the hamstrings. Therefore, the legs must remain straight throughout the exercise.

Deadlift

Execution technique

The effectiveness of the exercise depends on how correctly it is performed. This is what determines which muscles will receive the greatest load. In addition, if you do the exercise incorrectly, you can get injured when working with heavy weights.

That’s why it’s so important to immediately learn the deadlift technique:

1. Initial position- the back is straight, the shoulder blades are brought together, there should be a natural deflection in the lower back. The placement of the legs will be individual. You can put them together, or you can spread them slightly apart and turn the socks to the sides. You need to try several options and choose the one in which the target muscles are better felt.
2. You need to take the selected equipment in your hands - a barbell or dumbbells. The back must remain straight when lifting the weight.
3. As you exhale, lower the projectile so that it slides directly along the front of the thighs. In this case, you need to move your pelvis back. Legs should remain straight. You can only bend your knees just a little, otherwise it will be uncomfortable to perform the exercise.
4. It is very important to ensure that your back is absolutely straight with a slight arch in the lower back. If you take a lot of weight and round it, injury is guaranteed.
5. It is necessary to lower yourself until further movement becomes impossible without bending your knees. This depends on how stretched the back of your legs are. In any case, you should lower yourself to at least parallel with the floor.
6. At the bottom point, you need to linger for 1-2 counts to feel the stretch in the hamstrings. As you exhale, you should straighten up, also moving the projectile along your legs. If it is far away, the muscles of the back and shoulder girdle will receive the load.

Barbell deadlift

To engage the buttocks and muscles of the back of the thigh, it is necessary to transfer the body weight to the heels. When lifting, you need to rest them on the floor.

To build muscle mass in the legs, deadlifts should be performed in 3 sets of 8 repetitions. If the goal is to lose weight and strengthen muscles, you should do the exercise many times, in 3-4 sets of 15 times.

With a barbell or dumbbells

It is very important to choose the right equipment to perform this exercise. If the goal is to build muscles and increase their volume, then it is recommended to use a barbell.

But it is worth considering that when using large weights you need to think about your safety. Therefore, when the weight of the bar exceeds your own, you should wear a weightlifting belt. It will protect your back from injury.

In addition, many people, especially women, do not have enough grip strength to hold a heavy barbell. Therefore, you have to take less weight and work the muscles less effectively. Special traction belts will help you not to be distracted by your grip. They take some of the stress off your wrists and forearms.

Traction belts

Beginners should do the exercise with own weight so as not to break your back. After learning the technique, you can take an empty bar and gradually add weights to it.

You can also use dumbbells for deadlifts. This is more convenient for girls, but in this case it will not be possible to carry a lot of weight.

When performing deadlifts with dumbbells, you can move the apparatus close to your legs. In addition, they can go not only along the front surface of the thighs, but also from the side, which allows you to shift the load on the buttocks.

It's easier to practice at home with dumbbells. After all, to perform this exercise with a heavy barbell, you need a safety frame with racks.

You need to do deadlifts during leg training at the very beginning or after squats. It is worth conducting such exercises no more than 2 times a week so that the muscles have time to recover.

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Deadlift is one of the basic exercises in the arsenal of weightlifting and bodybuilding. As a multi-joint exercise, the deadlift involves, to a greater or lesser extent, all muscle groups of the body. Depending on the strength, muscle mass and goal of the athlete, this exercise can be performed in at least 8 different techniques: these will be discussed further in the article.

What muscles are involved in the exercise?

The deadlift exercise targets the extensor muscles of the back, buttocks, hamstrings and thighs.

When lifting a barbell or dumbbells, a concentric contraction of the quadriceps and gluteus maximus occurs. The calf muscles (soleus, gastrocnemius) provide a strong stance.

Additionally, the spinal muscles are involved in traction: trapezius, rhomboid, teres major and minor, etc. They balance the body, giving stability to the body. The straighteners of the back are responsible for keeping it straight.

The forearms and hands hold the bar tightly, and the shoulders support the arms, preventing them from moving away from the body. In its turn, latissimus muscle supports your back shoulder joints.

Preparing to perform deadlifts: auxiliary exercises

The deadlift is a difficult exercise: without the correct technique and sufficient physical preparation, it can lead to spinal injuries. Beginners who have just started training first need to master several auxiliary exercises:

Bent-overs with a barbell while sitting. Take the barbell, place it comfortably on your shoulders and sit on a gymnastic bench (lengthwise, the bench should be between your legs). We perform from 8 to 12 bends, with a straight back. At the lowest point we lower the stomach between the thighs. This exercise will help stretch the back extensor muscles, preparing the athlete for further stress;
Hyperextension. Extending your back on an incline Roman bench will help prepare your lower back for the stress of a deadlift.

Most often, beginners perform deadlifts by leaning forward heavily and overloading the lower back. The reason for this is not only incorrect technique, but also lack of mobility hip joint. To develop it, and at the same time improve your deadlift technique, exercises with kettlebells are perfect:

We place our feet on both sides of the weight (optimally 16 kg) one and a half shoulder width apart, bend our back, bend our knees slightly and pull the weight with both straightened arms;
Starting position “feet shoulder-width apart”, place 2 weights on each side of you, bend your back and, slightly bending your knees, lift the weights: this exercise clearly explains the principle of deadlift.

Barbell deadlift: features and technique

The classic version of the deadlift is aimed at working the lower back, trapezius muscles, hip and buttock stabilizers.

The exercise is performed as follows:

We stand close in front of the bar: feet approximately shoulder-width apart, shins in contact with the bar;
We lean forward, keeping our back straight, and grab the bar with our hands. Your arms should be parallel to each other, at right angles to the bar: this will protect your hands from injury when lifting heavy weights. You can take the barbell with a different grip: one hand clings under the barbell, and the other on top of it. With this grip, it will be possible to perform a greater number of repetitions with greater weight: this technique can be used if the forearms and hands become very tired during the approach;
We straighten up with the barbell in our hands, simultaneously straining our legs and back. The bar should slide closely over the body (at first, the athlete can seriously injure the front of the shins with the bar sliding over it: to avoid this, you can wear special leggings or tight pants);
We perform 1-2 warm-up approaches with an empty bar. After this, use pancakes as additional weights.

If you still cannot master the correct technique for performing a classic deadlift, you can try a “partial deadlift.” Pulling from plinths (stands for a barbell) or two low benches will help relieve excess tension from the back that occurs during straightening.

An incomplete deadlift will promote the growth of lagging muscle groups: for tall athletes, this is sometimes the only way to finally feel the muscles of the back, and not the legs.

By adjusting the height of the plinths you can shift the load:

If you pull the weight from a position “below the knees”, the erector spinae and quadriceps muscles will be involved in the work;
If you pull the weight from a position “above the knees,” only your back will be involved in the work.

Sumo deadlift

Sumo deadlift – classic exercise from the powerlifting arsenal, designed to maximize the weights lifted. The exercise is performed with a wide stance - approximately 2 shoulder widths.

Technique:

We stand in front of the barbell, feet 2 shoulder-widths apart, toes spread to the sides. Keeping your back straight, bend your knees and grasp the barbell with both hands. Recommendations regarding grip are the same as for classic deadlift;
In one coordinated movement, we lift the weight, pushing the pelvis forward and quickly straightening up. While moving, we focus on the heels: they should be pressed into the floor (for this you need suitable shoes with flat, non-slip soles);
At the top point we take a short pause and, moving the pelvis back, return to the first position.

Trap bar row

Equipment such as a “trap bar” or trap bar is quite rare in gyms; it looks like a large frame with weights hung on both sides. When performing deadlifts with a trap bar, the buttocks, hamstrings, and back (especially the extensor muscles) are involved.

We stand in the center of the projectile, lower our hips until they are parallel to the floor. We take hold of the handles;
Holding the projectile in your hands, we gradually straighten our legs, returning to the starting position. The center of gravity must be shifted to the heels.

The advantage of this exercise is its ease of execution: it is often recommended for beginners. No need to search comfortable position for the barbell, in which it does not “scratch” the shins until they bleed. In addition, the arms are in a natural position, which allows you to perform more repetitions or increase working weights without the risk of injury.

The ideal geometry of movement in this exercise allows you to “hammer” the back muscles to failure: extensors, latissimus, major and teres muscle.

Deadlift

After you have mastered the technique of performing a regular deadlift, you can periodically turn to an exercise such as a “deadlift” or deadlift with legs straightened at the knee joints.

This type of row perfectly works the lower back, hamstrings and buttocks. It is not recommended for beginners to do it: it is better to start your exercises with hyperextensions. This is less dangerous, moreover, it does not require any special equipment and can be performed at home (the “boat” exercise).

Deadlifts can be performed with both a barbell and dumbbells:

The first option can be called classic: using a barbell provides a good load on the back. You can shift the load on the buttocks and back of the thigh by pressing the bar as tightly as possible to your legs while performing the exercise.
Dumbbell rows provide the best workout for your buttocks and thighs. When performing deadlifts on straight legs with dumbbells, the hands are in a natural position, which eliminates traumatic stress on joints and ligaments. In some cases, for example, after a hand injury, such an exercise will be an excellent replacement for regular deadlifts.

When performing the exercise, the knees bend minimally: in otherwise deadlifts will not give such a bright emphasis on the buttocks. To further challenge this muscle group, you can stand with your toes on 2 plates: extremely effective when performing deadlifts with dumbbells.

Wide grip deadlift

For men, this type of exercise will be interesting, such as deadlift on straight legs with a wide stance of the arms. In addition to the buttocks and quadriceps, it perfectly works the deltoids and trapezius.

The starting position is similar to the usual straight-legged deadlift. Feet shoulder width apart;
We grasp the barbell as wide as possible: double shoulder width. We tense our core and squeeze the bar along the body, straightening our arms;
At hip level, you need to pause briefly and then lower the barbell to the starting position.

Romanian deadlift

The Romanian deadlift differs from the regular deadlift in that the shin is vertical and the range of motion is small.

Exercise technique:

Feet shoulder-width apart, grab the barbell with your elbows slightly bent and squeeze your shoulder blades together;
We move our pelvis back, simultaneously lowering the barbell and bending our knees slightly. Maintain an arch in the back;
The bar moves only vertically. In this case, the body weight should rest on the heels: they seem to push the floor while moving the pelvis back.

To work the buttocks, it is advisable to perform the Romanian deadlift with dumbbells: if the barbell “gives” most of the load to the back extensors, then the dumbbells maximally load the gluteus maximus muscle and the hamstrings. This is achieved due to the fact that during the exercise, the dumbbells are held at the level of the vertical axis of the body.

Performing deadlifts using this technique is especially attractive for women: with a light weight of the projectile, it allows you to perfectly work the gluteal muscles and hamstrings.

Romanian single leg deadlift with dumbbells

Girls will also be interested in the Romanian dumbbell row, standing on one leg. This exercise works locally on 2 sides of the body. In addition, by constantly doing it, you can train your vestibular apparatus well.

The row targets the buttocks and hamstrings. The best warm-up for execution this exercise can be called lunges with dumbbells.

We place our feet shoulder-width apart and take dumbbells from a slight elevation;
Bend your legs slightly at the knees and move them left leg back, bending your body so that the body and leg are extended in one line;
We return to the starting position, perform the required number of repetitions and repeat for the other leg.

If you experience pain in your back, knee joints or pelvis while performing an exercise, you should stop training and consult a doctor about the problem. Almost all types of deadlifts are contraindicated for inflammatory and destructive processes in the joints (arthritis, arthrosis), intervertebral hernia, osteochondrosis.