Скачать или смотреть The Romanian Deadlift

The Romanian Deadlift as demonstrated here by @actionalexa is an excellent posterior chain exercise instrumental in promoting the hinge pattern of the hips (check out episode 217 for a good hip hinge cue). The Romanian Deadlift engages the hamstrings, glutes, and lower back muscles (Frounfelter, 2000 ; Mayer et al., 2008 ; Piper, 2001 ; Sheppard, 2003). While performing this exercise, you are using weight to eccentrically lengthen the hamstrings on the way down, then open the front of the hips into full extension to return to the starting position and complete the movement.
1. Set your feet hip distance apart, with your hips, knees, and 2nd and 3rd toes in alignment and the weight held in front.
2. Brace through the spine and draw the bellybutton in to help support the lower back.
3. Soften the knees to about a 135 degree angle and send the hips backwards, as if you were going to touch a wall behind you (you can also use a wall as a tactile cue). Keep the weight distributed through the whole foot. The shoulders should be pinned back the whole time so as not to round the upper back.
4. Drive the heels through the floor and “snap” the hips forward to return to the starting position.
5. Squeeze the glutes hard at the top to ensure that you are not hyperextending the lower back.
Note - If you struggle with setting the shoulders, you can practice by holding a towel between your upper arm and your ribcage throughout the movement.