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Romanian Deadlift

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Thighs

Calories Burned:  510 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Biceps Femoris (Hamstrings)
Secondary Muscles Trained:  Spinal Erectors
Instructions: 
Grip the bar with a clean grip. Place your feet hip width apart and flat on the floor. The knees should be slightly bent and your back should be straight. Keep your eyes focused straight ahead and your shoulder blades pinched together.  
 
Lower the bar down your legs until you feel a stretch in the hamstrings by pushing the hips back, keeping your knees slightly bent. This should be somewhere between your knees and the middle of your shin. Your back should remain straight, chest and shoulders will be ahead of the bar, and arms are straight. 
 
Stand erect by contracting the hamstrings and lower back, pulling the bar upward to the starting position. Once standing tall, shrug the bar with the shoulders and hold for a 2 count. Relax the shrug and reset for the next repetition. 

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