If you want to understand Romanian deadlift first, you must first know why you think Romanian deadlift is only an auxiliary action. If you want to say the reason, there are actually two points. The first point is the name, because before the word "hard pull" was used in Romania, many bodybuilders classified this movement as a variant after hearing the name, and even if they had not done this movement, they would psychologically classify this movement as an auxiliary movement.
The second point is the weight. Romanian hard pull is different from other hard pulls, but most bodybuilders think that only heavy hard pull can be regarded as the main action. But in fact, these two ideas are completely wrong. Romanian hard pull is definitely worthy of our attention. Romanian hard pull has a good training effect on hamstring and gluteus maximus.
In addition to the above two misunderstandings, there is also a small misunderstanding about Romanian hard pull, that is, people think that Romanian hard pull and straight leg hard pull are the same action. But in fact, the two are only similar when doing it, but there are differences. When doing straight leg hard pull, the back is parallel to the ground and the legs are slightly bent. But this is not the case in Romania. When doing Romanian hard pull, the back can be pressed down naturally, but the legs are a little lower than the straight legs.
So what should Romania do? It's simple. You just need to prepare the barbell, then lift the barbell legs and stand up straight, and then put the barbell down slightly, but not really. Just do this posture, and then pick up the barbell when it is about to touch the ground. Don't lift it too high, just when your legs are completely vertical.
But some novices also make these common mistakes when doing Romanian hard pull. The first mistake is that the spine is not neutral. Some bodybuilders will have unnatural physiological phenomena in the spine for various reasons when doing it. These physiological phenomena usually show hunchback or anti-bow. If it is not standard at first, it will be difficult to change after finishing this action. The non-standard action will cause the gluteus maximus to be unable to compete with the previous strength, resulting in excessive waist compensation and low back pain.
The second small mistake is not completing the whole course, which is common for some beginners who are eager to achieve success. The so-called failure to complete the whole journey means to lift the barbell when it just touches the knee, knowing that this will greatly reduce the effect. The third mistake is to wear weightlifting shoes. You know, if you are not a professional weightlifter, you don't need to prepare these.