Another way to practice is to use a bar without weights. Using the bar gives you an opportunity to refine your form without putting stress on your knees and back.
A lot of gyms have tall racks you can rest barbells on. Position the barbell so it is near your thighs. That way, you don’t need to bend down to reach it.
If you are too far away from the bar, you will end up leaning forward to reach it. This can throw your back out of alignment, so get as close as possible before you lift the weight.
Some lifters prefer an alternate or mixed grip. They place 1 hand underneath the bar while the other hand stays in the overhand grip position.
Keeping your muscles flexed and engaged helps you maintain control.
The conventional deadlift is a compound exercise, which means you’re moving both your knees and your hips. The Romanian deadlift is an isolated exercise, which means you are only moving your hips. You may feel tempted to stand up quickly and let your back handle the load. This can strain your back or knees, leading to injuries. Complete the motion slowly and methodically to avoid problems.
Keep the bar as close to your body as possible. Never let it move away from you or else it will throw your spine out of alignment.
Always start with the bar on the ground, lift it up using a conventional deadlift squat before doing a Romanian deadlift. Squat down over the bar. Bend your knees, keeping your arms and back straight, then stand back up while holding the bar.
If you wish to check your form while doing the exercise, stand in front of a mirror. You can also have a spotter watch you and give you feedback.
In a Romanian deadlift, you’re only moving one joint, your hips Your knees don’t move once you start the movement. Avoid bending your back. Shifting your spinal alignment is dangerous. Let your hips control the motion.
Remember that the Romanian deadlift isn’t a contest to see who can lower the bar to the floor. Lowering the bar too much takes the pressure off your hamstrings and puts it on your knees and back. To get the greatest results, pay attention to your body so you don’t go beyond your range of motion.
