Romanian Deadlift

Hamstring

BarbelCompoundMenengahLower A · Hamstring & Glute

Hamstring posisi terulur, glute

Melatih hamstring lewat ekstensi pinggul saat otot terulur. Pemicu hipertrofi hamstring paling kuat.

3×8–12

set × rep

2

RIR

150d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Depan
Belakang

Ekstensi pinggul saat hamstring terulur. Posisi terulur inilah pemicu hipertrofi hamstring paling kuat.

Cara melakukan

1

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.

2

Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.

3

Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.

4

Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.

5

Repeat for the recommended amount of repetitions.

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