Romunski mrtvi dvig
Romanian deadlift
Primary muscles: Zadnje stegenske mišice. Assisting muscles: Meča, Zadnjica, Spodnji del hrbta.
How to do it
- Palico prijemi z nadprijemom, malo širše od ramen, kolena rahlo pokrčena.
- Hrbet drži raven in prsi dvignjene — to je izhodiščni položaj.
- Boke potisni nazaj in palico spusti ob stegnih, s skoraj zaklenjenimi koleni.
- Spusti se le toliko, da začutiš raztezanje v zadnjih stegenskih mišicah, ne da bi zaokrožil hrbet.
- Odrini se skozi boke in vstani, med tem izdihni.
Key to the execution: Gib prihaja iz bokov, ne iz kolen — palica ves čas ostane blizu nog.
Common mistakes
- Zaokroževanje hrbta, da bi palico spustil nižje.
- Pregibanje kolen kot pri počepu namesto potiskanja bokov nazaj.
- Odmikanje palice od telesa.
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.
Noge 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.