{"id":28874,"date":"2022-10-29T15:24:54","date_gmt":"2022-10-29T11:54:54","guid":{"rendered":"https:\/\/www.ifpe-academy.com\/?p=28874"},"modified":"2022-11-26T11:28:58","modified_gmt":"2022-11-26T07:58:58","slug":"romanian-deadlift-rdl","status":"publish","type":"post","link":"https:\/\/www.ifpe-academy.com\/ru\/romanian-deadlift-rdl\/","title":{"rendered":"Romanian Deadlift\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\/jTsBGphD55Q” 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\/jTsBGphD55Q” align=”center” image_poster_switch=”no”][\/vc_column][\/vc_row][vc_row][vc_column]\n\t\t

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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

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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, keeping the bar in contact with the thighs Maintain a rigid torso, neutral spine, and keep the shoulders retracted until the barbell is aligned with the patella tendon and the torso is parallel to floor<\/p>\n

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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

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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

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

Note:<\/strong> Do not hyperextend the back or flex the elbows Make sure the barbell maintains contact with the thighs throughout the movement<\/p>\n

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

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