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Send your hips behind your heels with a flat back as if you're 'shutting a car door' with your backside.Hold your weight (dumbbells or a barbell) in front of your thighs. Start standing tall with your feet underneath your hips.'Some people think you need to do it with a straight leg but that’s not right – you need to soften your knees,' he says. In a nutshell, your legs are a lot stiffer and there’s less hip flexion, says Kingsbury. When it comes to deadlift form, two things differentiate the Romanian deadlift. Grip: When load is increased, the demand on grip strength is as well, making the Romanian deadlift a fantastic exercise to improve grip strength.Calves: The calves are part of the posterior chain and are secondary movers during the Romanian deadlift as they help support the fixed knee position.With good technique the Romanian deadlift can help strengthen your back safely. Back: The back will also work hard to keep your torso rigid and straight throughout the movement.For more glute recruitment, send the hips far behind the heels with more of a knee bend, while the shins are vertical to the floor. Glutes: Depending on the position of the hips, the glutes can also be targeted during the Romanian deadlift.They stretch during the lowering portion of the rep and contract when returning to standing.
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Hamstrings: The main movers in the Romanian deadlift are the hamstrings, which run down the back of the thigh.The Romanian deadlift works the posterior chain muscles, here are the main muscles you'll be building: Medicalstocks // Getty Images Muscles Worked by the Romanian Deadlift