The Russian deadlift exercise is a great variation of the traditional deadlift. This method is used by many professional weightlifters and bodybuilders. Deadlift training has been used effectively to train legs, hips, back, core muscles and strengthen all of the muscles in your posterior chain. The main difference in a Russian deadlift vs. a typical deadlift is the knee position and overall posture.
The Russian deadlift has a slightly bent knee that stays in a fixed position as you raise the bar through the hips. It also targets your hamstrings more than the traditional variation. If you are looking to strengthen and maintain muscle mass, the Russian deadlift is a must-add exercise to your weekly routine.
To start the Russian deadlift, position your arms in the front. Then hang them forward to grip the weighted barbell.
When performing the Russian deadlift it is important to maintain proper form to avoid injury.
While in the upright position hold for one count then press the hips behind, keeping the knee straight but not locked while lowering to the starting position. While extended out, the back once again should be vertical and perfectly aligned with the neck. The weighted barbell is slowly lowered to the shin-level or possibly on the floor depending on the weight plates. Here the individual should be once again in the starting position of the exercise. The individual then quickly repeats the lifting motion of the weighted barbell to perform the second rep of the exercise completing as many reps as laid out in their training plan.
The single-leg Russian deadlift differs from the traditional deadlift as the lift requires you to keep your knee straight during the exercise. This difference makes the single-leg Russian deadlift considered similar to the good mornings lift. The single-leg Russian deadlift is very effective because it stimulates and targets more muscle tissues than the traditional Russian deadlift using both legs.
Fitness professionals stress that beginners and advanced lifters do not push the weight beyond the point at which a slight stretch is felt in the hamstring. Relative to the flexibility of the individual this stretch may be felt at a number of varying positions. The weighted barbell should be kept close to the legs while maintaining a straight back. Performing the single leg Russian deadlift with bad technique can place an undue amount of stress on the lower back. This extra pressure can create a severe amount of discomfort and possible injury. All beginners are encouraged to always have a trained fitness professional. To instruct them on the correct technique for this simple yet effective exercise.
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