The lifting of Romanian earth (RDL) differs considerably from traditional land lifts, focusing specifically on the development of the posterior chain. This variation emphasizes the hamstrings and the resistance to the lower back thanks to a unique movement model which minimizes the participation of the legs.
Unlike standard earth lifts, the lifting of Romanian earth begins from a standing position with the bar at the hip. The movement consists in stopping on the hips while keeping the legs almost straight, lowering the bar in the thighs while keeping the back flat and the core engaged.
The technique is essential in the lifting of Romanian soil. The key is to maintain a neutral spine throughout the movement, with a minimal knee turn. The bar must move near the body, creating a feeling of “scraping” along the thighs. The movement ends when the uprising feels a significant stretch in the hamstrings, generally just below the knees.
Biomechanically, the RDL targets the posterior chain with incredible precision. The hamstrings, the glutes and the lower back muscles carry the primary load. Unlike traditional earth lifts, movement creates significantly under tension, promoting muscle growth and strength development.
Athletes use Romanian earth raises for several purposes. Powerlifters develop specific resistance components, while sports athletes improve the flexibility of hamstrings and resistance to injury. The controlled nature of the movement makes it an excellent exercise in rehabilitation and prehabilitation.
Good progression is to start with lighter weights and focus on technique. Many weightlifters start without weight, practicing the movement model of the hip hinge. As the technique improves, weight can be gradually added to develop strength and muscle development.
The post Romanian deadlift: target the development of the posterior chain appeared first on Edvocate technology.
The lifting of Romanian earth (RDL) differs considerably from traditional land lifts, focusing specifically on the development of the posterior chain. This variation emphasizes the hamstrings and the resistance to the lower back thanks to a unique movement model which minimizes the participation of the legs.
Unlike standard earth lifts, the lifting of Romanian earth begins from a standing position with the bar at the hip. The movement consists in stopping on the hips while keeping the legs almost straight, lowering the bar in the thighs while keeping the back flat and the core engaged.
The technique is essential in the lifting of Romanian soil. The key is to maintain a neutral spine throughout the movement, with a minimal knee turn. The bar must move near the body, creating a feeling of “scraping” along the thighs. The movement ends when the uprising feels a significant stretch in the hamstrings, generally just below the knees.
Biomechanically, the RDL targets the posterior chain with incredible precision. The hamstrings, the glutes and the lower back muscles carry the primary load. Unlike traditional earth lifts, movement creates significantly under tension, promoting muscle growth and strength development.
Athletes use Romanian earth raises for several purposes. Powerlifters develop specific resistance components, while sports athletes improve the flexibility of hamstrings and resistance to injury. The controlled nature of the movement makes it an excellent exercise in rehabilitation and prehabilitation.
Good progression is to start with lighter weights and focus on technique. Many weightlifters start without weight, practicing the movement model of the hip hinge. As the technique improves, weight can be gradually added to develop strength and muscle development.
The post Romanian deadlift: target the development of the posterior chain appeared first on Edvocate technology.
The lifting of Romanian earth (RDL) differs considerably from traditional land lifts, focusing specifically on the development of the posterior chain. This variation emphasizes the hamstrings and the resistance to the lower back thanks to a unique movement model which minimizes the participation of the legs.
Unlike standard earth lifts, the lifting of Romanian earth begins from a standing position with the bar at the hip. The movement consists in stopping on the hips while keeping the legs almost straight, lowering the bar in the thighs while keeping the back flat and the core engaged.
The technique is essential in the lifting of Romanian soil. The key is to maintain a neutral spine throughout the movement, with a minimal knee turn. The bar must move near the body, creating a feeling of “scraping” along the thighs. The movement ends when the uprising feels a significant stretch in the hamstrings, generally just below the knees.
Biomechanically, the RDL targets the posterior chain with incredible precision. The hamstrings, the glutes and the lower back muscles carry the primary load. Unlike traditional earth lifts, movement creates significantly under tension, promoting muscle growth and strength development.
Athletes use Romanian earth raises for several purposes. Powerlifters develop specific resistance components, while sports athletes improve the flexibility of hamstrings and resistance to injury. The controlled nature of the movement makes it an excellent exercise in rehabilitation and prehabilitation.
Good progression is to start with lighter weights and focus on technique. Many weightlifters start without weight, practicing the movement model of the hip hinge. As the technique improves, weight can be gradually added to develop strength and muscle development.
The post Romanian deadlift: target the development of the posterior chain appeared first on Edvocate technology.
