Romanian traction is an exercise named after weightlifters from Romania. There used to be times when the athletes of this country impressed with their power and took first places in all competitions. This exercise differs from the usual deadlift in that the bar must be lowered to the middle of the lower leg, and not to the floor.
This feature of it allows you to not overburden the lower back and increase the number of approaches when performing the exercise. The likelihood of injury is also reduced. Legs should be slightly bent. Such, on the one hand, minor changes that distinguish the Romanian craving, allow you to swing exactly the hips and buttocks.
How is Romanian deadlift performed properly
Remove the shell from the rack and lean it against your hips. The shoulders and back should be straight. Then, slowly lean forward without bending your back. The bar of the bar should be leaned against the lower leg, and when it reaches its middle, you need to stop and start the reverse movement. Please note that the head during this exercise should be in line with the spine, it is not necessary to lift it to the side.
To avoid damage and get the desired result, you must strictly adhere to the rules described. Do not immediately try to perform it with maximum weight. A heavy exercise is the Romanian craving, the technique must be worked out. If everything is done correctly, then soon this exercise will become basic for you when training your legs.
Implementation Tips and Beginner Mistakes
Romanian dumbbell traction is not a simple exercise. The main mistake of beginners is that the bar goes to the floor, while it is necessary to press it to the lower leg throughout the movement.
So, for the correct execution of the exercise "Romanian traction" it is necessary to take the bar with a direct grip slightly above average. With a lot of weight, you may need wrist bandages and a small height to increase the range of motion. The legs should be bent at the knees, the back is straight, the legs are perpendicular to the floor.
Use your hips to lift the projectile. Please note that the climb should not be fast, but at the same time stable and controlled. Once you straighten upright, lower the projectile, slightly bending your legs. At the beginning of the movement, straighten your back and take a deep breath. Lowering the bar, hold your breath. Exhale at the highest point of movement. During the exercise, look at yourself in the mirror to monitor your back - it should be straight. While lowering the projectile, imagine that you are pushing someone's buttocks.
Romanian traction can be performed both with a barbell and with dumbbells. This difficult exercise should be treated very responsibly. It is not suitable for people with lower back injuries. In addition, it is very important to control the movement of the torso, not to bend the back out. This is strictly prohibited. It is worth remembering that a sharp projectile lift or too much weight can cause injury.