I am going to tell you about the Romanian deadlift this exercise is going to target all parts of your hamstrings with some emphasis on your lower back now there are a few different ways to perform this depending on which piece of equipment you use however in this article I'm going to tell exact same technique so just use what's available for you once you've done that.
it's time to initiate the setup first approach the barbell
with your feet shoulder-width apart pointing your toes slightly outwards and
placing your midfoot directly underneath then grip the bar firmly in the palm
of your hands just outside your thighs with your thumbs wrapped around from
here push your knees forward and lift your chest up to lower your hips and
straighten out your back.
Then deadlift the weight up keeping your back straight in the bar close to your legs then fully extend your hips and squeeze your glutes to reach the top the starting position should be where your chest is up your back is tight and the bar is directly over your midfoot then begin the descent by hinging your hips back and slightly bending your knees without pushing them forward keep your back straight.
your lats tucked in and lower the bar in a straight line
directly over your mid foot really feel the tension in your hamstrings and go
as far down as you can without rounding your back for most people this occurs
when the bar reaches your mid shin but don't be afraid to go further if you can
maintain a neutral spine at the bottom.
your eye should be pointed downward your back should be
straight and your legs should be slightly bent back with your shins
perpendicular to the ground from here begin the ascent by contracting your
glutes and extending your hips forward drive the bar up in a straight line
directly and over your midfoot and keep your back straight.
The entire time squeeze your glutes at the top without hyperextending your hips and get back into the starting position for the next rep some things to avoid are pushing your knees forward letting your hips fall and rounding your lower back to prevent this.
make sure to maintain a neutral spine and control the
weight with your hamstrings to incorporate this into your routine I recommend
adding it to your leg day in addition to another isolation exercise for your
hamstrings choose a moderately heavy weight for three to four sets of anywhere
from 8 to 12 reps.
