höftböjningmarklyft

Höftböjningmarklyft, often referred to as Romanian Deadlifts (RDLs) in English-speaking contexts, is a strength training exercise that primarily targets the hamstrings, glutes, and lower back. It is a variation of the conventional deadlift, distinguished by the fact that the weight is not lowered to the floor between repetitions.

The exercise begins with the lifter standing upright, holding a barbell or dumbbells in front of their thighs. The movement is initiated by hinging at the hips, pushing the hips backward while keeping the back straight and a slight bend in the knees. The weight is lowered along the front of the legs until a stretch is felt in the hamstrings, typically around mid-shin level or slightly lower. It is crucial to maintain a neutral spine throughout the descent to prevent injury. The movement then reverses, with the lifter squeezing their glutes and hamstrings to return to the starting standing position.

Key muscles worked include the hamstrings, gluteal muscles (gluteus maximus, medius, and minimus), erector spinae (lower back muscles), and to a lesser extent, the trapezius and forearm muscles for grip. RDLs are highly effective for building posterior chain strength and improving hip hinge mechanics, which are fundamental for many athletic movements and daily activities. Proper form is paramount to maximize benefits and minimize the risk of lower back strain. Variations exist, such as using dumbbells, kettlebells, or even resistance bands, and single-leg versions for increased balance and unilateral strength development.