{"id":28868,"date":"2022-10-29T14:19:41","date_gmt":"2022-10-29T10:49:41","guid":{"rendered":"https:\/\/www.ifpe-academy.com\/?p=28868"},"modified":"2022-11-17T13:27:43","modified_gmt":"2022-11-17T09:57:43","slug":"romanian-deadlift-db-rdl","status":"publish","type":"post","link":"https:\/\/www.ifpe-academy.com\/ar\/romanian-deadlift-db-rdl\/","title":{"rendered":"Romanian Deadlift DB\u2002(RDL)"},"content":{"rendered":"

[vc_row mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” row_reverse_mobile=”0″ row_reverse_tablet=”0″ woodmart_disable_overflow=”0″][vc_column offset=”vc_hidden-sm vc_hidden-xs” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/NnpYVjeFnoc” el_width=”80″ align=”center” image_poster_switch=”no”][\/vc_column][\/vc_row][vc_row][vc_column offset=”vc_hidden-lg vc_hidden-md” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/NnpYVjeFnoc” align=”center” image_poster_switch=”no”][\/vc_column][\/vc_row][vc_row woodmart_css_id=”6374b61fe0f84″ responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjYxZmUwZjg0Iiwic2hvcnRjb2RlIjoidmNfcm93IiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” woodmart_box_shadow=”no” wd_z_index=”no” woodmart_disable_overflow=”0″ row_reverse_mobile=”0″ row_reverse_tablet=”0″][vc_column woodmart_css_id=”6374b1872ff51″ parallax_scroll=”no” woodmart_sticky_column=”false” wd_collapsible_content_switcher=”no” wd_column_role_offcanvas_desktop=”no” wd_column_role_offcanvas_tablet=”no” wd_column_role_offcanvas_mobile=”no” wd_column_role_content_desktop=”no” wd_column_role_content_tablet=”no” wd_column_role_content_mobile=”no” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_box_shadow=”no” responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjE4NzJmZjUxIiwic2hvcnRjb2RlIjoidmNfY29sdW1uIiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_reset_margin=”no” tablet_reset_margin=”no” wd_z_index=”no”][vc_column_text woodmart_inline=”no” text_larger=”no” css=”.vc_custom_1668678891958{padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 10px !important;background-color: #ffffff !important;}”]<\/p>\n

\n

The dumbbell Romanian deadlift works your hamstrings, glutes, and your lower back. The dumbbell Romanian deadlift engages the four muscles in the back of your leg that comprise the hamstring: the biceps femoris (a group of two muscles), semitendinosus, and the semimembranosus.<\/strong><\/p>\n<\/blockquote>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1668593344510{margin-bottom: 0px !important;}” woodmart_css_id=”6374b6b23aebb” parallax_scroll=”no” woodmart_sticky_column=”false” wd_collapsible_content_switcher=”no” wd_column_role_offcanvas_desktop=”no” wd_column_role_offcanvas_tablet=”no” wd_column_role_offcanvas_mobile=”no” wd_column_role_content_desktop=”no” wd_column_role_content_tablet=”no” wd_column_role_content_mobile=”no” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_box_shadow=”no” responsive_spacing=”eyJwYXJhbV90eXBlIjoid29vZG1hcnRfcmVzcG9uc2l2ZV9zcGFjaW5nIiwic2VsZWN0b3JfaWQiOiI2Mzc0YjZiMjNhZWJiIiwic2hvcnRjb2RlIjoidmNfY29sdW1uIiwiZGF0YSI6eyJ0YWJsZXQiOnt9LCJtb2JpbGUiOnt9fX0=” mobile_reset_margin=”no” tablet_reset_margin=”no” wd_z_index=”no”]\n\t\t

\n\t\t\t\n\t\t\t
\n\t\t\t\t

WHAT ARE DUMBBELL ROMANIAN DEADLIFT GOOD FOR?<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t
\n\t\t\t\n\t\t\t
\n\t\t\t\t

Start Position<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Standing upright with your feet directly below your hips(Feet should be hip-width apart) Place the hands on the bar in a closed, pronated position All repetitions begin from this position<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t

\n\t\t\t\n\t\t\t
\n\t\t\t\t

Downward Movement<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Begin the exercise by flexing the hips and pushing them backward, allowing the torso to move forward Maintain a rigid torso, neutral spine, and keep the shoulders retracted until the Dumbbells are aligned with the patella tendon and the torso is parallel to floor<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t

\n\t\t\t\n\t\t\t
\n\t\t\t\t

Upward Movement<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Extend the hips, raising the torso back to the starting standing position Keep the knees slightly flexed and the torso in a neutral spine position<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t

\n\t\t\t\n\t\t\t
\n\t\t\t\t

Breathing Guidelines<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Note:<\/strong> Do not hyperextend the back or flex the elbows<\/p>\n

Breathing Guidelines:<\/strong> Inhale during the downward movement and exhale after the sticking point of the upwardmovement.<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t

\n\t\t\t\n\t\t\t
\n\t\t\t\t

Muscles Involved<\/h4>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\n\t\t[vc_column_text woodmart_inline=”no” text_larger=”no”]<\/p>\n

Primary muscles:<\/strong> Hamstrings, Gluteus Maximus<\/p>\n

Secondary muscles:<\/strong> Spinal erectors, Quadriceps<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_gradient_switch=”no” row_reverse_mobile=”0″ row_reverse_tablet=”0″ woodmart_disable_overflow=”0″][vc_column offset=”vc_hidden-sm vc_hidden-xs” mobile_bg_img_hidden=”no” tablet_bg_img_hidden=”no” woodmart_parallax=”0″ woodmart_sticky_column=”false” parallax_scroll=”no” mobile_reset_margin=”no” tablet_reset_margin=”no”][vc_video link=”https:\/\/youtu.be\/NnpYVjeFnoc” el_width=”80″ align=”center”<\/p>\n","protected":false},"author":142,"featured_media":30060,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[163,165],"tags":[166,211,210,212],"class_list":["post-28868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gluteus-maximus","category-hamstring","tag-gluteus-maximus","tag-hamstrings","tag-quadriceps","tag-spinal-erectors"],"_links":{"self":[{"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/posts\/28868","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/users\/142"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/comments?post=28868"}],"version-history":[{"count":0,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/posts\/28868\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/media\/30060"}],"wp:attachment":[{"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/media?parent=28868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/categories?post=28868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ifpe-academy.com\/ar\/wp-json\/wp\/v2\/tags?post=28868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}