Romanian half deadlifts

Edited by Dr. Massimo Bonazzelli

Synonyms

The Romanian half deadlift exercise is also known as Romenian half deadlift, Romenian deadlift, Romanian deadlift, Romanian deadlift.

Type of Exercise

Romanian half deadlifts is a Multiarticular / accessory exercise

Variants

• Hyperextensions
• Reverse hyperextensions

Romanian half deadlifts: Execution

The starting position sees the athlete standing with the shoulder blades adducted and the knees slightly bent and the barbell held in the hands. The distance between the feet (step) must be very close to the distance between the shoulders. The opening angle of the feet must be about 10 °, but with room for modification based on individual characteristics; generally between 8 and 20 degrees. The arms come down straight to the sides. The grip can be supine, prone or mixed (one hand supine and the other prone), the latter providing greater solidity. The exercise starts from the negative phase, that is with the flexion of the hips only accompanied by a very controlled flexion of the shoulder in the sagittal plane to maintain the trajectory of the barbell in the vertical plane without detaching it from the legs. The other joints do not undergo changes. angle level. The descent phase ends at the point beyond which it is no longer possible to keep the back in its position of strength. The execution consists in lifting the barbell vertically thanks to the exclusive force of the extension of the hips, accompanied by a "extension of the shoulders in the sagittal plane, up to the return to the starting position.

Muscles involved in the exercise Romanian half deadlifts

Group 0

• Gluteus maximus
• Long head of the hamstring
• Semimembranous
• Semitendinosus
• Ischial head of the great adductor

Action
Hip extension

Group 1

• Great dorsal
• Big round
• Posterior deltoid
• Great pectoral
• Long head of the brachial triceps

Action
Shoulder extension (eccentric phase)

Function of the stabilizing muscles: Stability of the spine, barbell, shoulder, shoulder blade, wrist, knee, hip, ankle and foot

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