Romunski mrtvi dvig
Romanian deadlift
Primary muscles: Zadnje stegenske mišice. Assisting muscles: Meča, Zadnjica, Spodnji del hrbta.
How to do it
- Prijemi palico z nadprijemom, malo širše od ramen.
- Rahlo pokrči kolena, golenici naj bosta navpični, boki nazaj, hrbet raven — to je izhodiščni položaj.
- Izdihni in palico dvigni z boki, hrbet in roke pa drži povsem ravno.
- Ko si pokonci, palico spusti tako, da boke potisneš nazaj, s koleni le rahlo pokrčenimi, palico pa drži blizu nog.
- Ponovi gib.
Key to the execution: Gib prihaja iz bokov, ne iz kolen — palica ves čas ostane blizu nog.
Common mistakes
- Pregibanje kolen kot pri počepu namesto pregibanja v bokih.
- Zaokroževanje hrbta pri spuščanju.
- Odmikanje palice od telesa, kar obremeni križ.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Hrbet exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.