Hamstrings
Romanian Deadlift Pause
The Romanian Deadlift Pause is a strength exercise with a barbell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
How to do it
- Hold a barbell at the front of your thighs with the feet hip-width and knees slightly bent.
- Push the hips back and slide the bar down the legs with a flat back.
- Stop at your deepest flat-back position, usually just below the knees.
- Hold still for 2 to 3 seconds while keeping the bar against the legs.
- Drive the hips forward to stand tall again.
Tips
- Keep breathing behind a braced core during the pause.
- Use a lighter load than your regular Romanian Deadlift.
Common mistakes
- Letting the back round while holding the bottom.
- Relaxing the hamstrings and sinking into the pause.
- Cutting the pause short.
Muscles worked by the Romanian Deadlift Pause
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Romanian Deadlift Pause alternatives
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Different equipment
Easier
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Similar exercises
Frequently asked questions
What muscles does the Romanian Deadlift Pause work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Romanian Deadlift Pause good for beginners?
The Romanian Deadlift Pause is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Romanian Deadlift Pause?
For example the Band Romanian Deadlift, Cable Romanian Deadlift and Hip Hinge. They train mostly the same muscles, some with different equipment.
How do you make the Romanian Deadlift Pause harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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