ROMANIAN DEADLIFT

Olympic lifters do this exercise to develop strong hamstrings and glutes. It is just like the stiff-leg deadlift except that you keep the barbell in contact with the legs throughout the lift.

1. Stand with the feet hip-shoulder-width apart and hold a barbell in both hands with an overhand grip. Inhale.
2. Lean forward from the hips, keeping the head up, the shoulders back, and the chest out.
3. Shift the weight toward the heels as the glutes move back.
4. As you lean forward, slide the bar down the thighs to midshin level. Allow the knees to bend slightly.
5. Maintain this position and exhale while pulling the torso back into the starting position.

In general, you should do compound exercises that use large muscle groups first in a workout (after the warm-up), and do isolation-type exercises that focus on one particular muscle later in the workout. Deadlifts incorporate many muscle groups and joint movements, so you should perform them first. This concept is especially important for beginners. You don't want to be fatigued when you first learn how to do a movement. Deadlifts are typically done on a back workout day, but don't be afraid to use them on a leg workout day or give them a day of their own. Stay with a 5- to 10RM intensity for 3 to 4 sets after your warm-up sets, once a week. You shouldn't have to deadlift more than once a week if you are lifting with the appropriate weight and intensity. Check out chapter 7 to see how well deadlifts can fit into a program.

USING A HOOK GRIP