Romanian Deadlift
Comprehensive biomechanics and technique cues to execute Romanian Deadlift with joint safety, maximal activation of the Glutes, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Barra Livre com Anilhas (Remada, Terra e Stiff)
Barra olímpica de 20 kg carregada com anilhas calibradas no chão, para exercícios em pé sem banco: remada curvada, levantamento terra e stiff.
Mesma carga dos dois lados; anilhas maiores por dentro e menores por fora.
Trave as anilhas nas duas extremidades antes de cada série.
Barra no chão ou apoiada em suportes na altura do joelho, conforme o exercício.
- •Pés na largura dos quadris, com a barra sobre o meio dos pés.
- •Quadril para trás e coluna neutra: o tronco inclina, as costas não arredondam.
- •Puxe a barra em direção ao umbigo (remada) ou mantenha-a rente às pernas (terra e stiff).
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Place your hands or base securely on the ground or bar, activating glutes and abs.
Joint Lock and Posture
Keep a neutral spine, open chest, and knees aligned with your toes throughout the base.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Glutes, moving the load smoothly without jerky momentum. eBolts technical cue: Push-up with the torso inclined; targets the glutes, keep the body from swaying.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Push-up with the torso inclined; targets the glutes, keep the body from swaying.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bulgarian split squat or assisted pistol.
Equivalent machine or convergent leverage machine at the gym.