So, you feel like you’ve mastered your Romanian deadlift form but you’re feeling tight in your neck and traps after your workouts? Sounds like you might be struggling with one common Romanian Deadlift form mistake. Luckily, today is dedicated to this specific Romanian deadlift form fix – and don’t worry, it’s pretty simple.
Now, if you are new to Romanian Deadlifts or deadlifts in general, please, take a moment and read, How to Do a Proper Deadlift: The Ultimate Guide for Dancers. Once you’ve mastered your hip hinge come back and read this form fix.
Why Do My Shoulders Hurt After My RDLs?
If you’re experiencing tightness in your traps and neck after your RDLs you’re likely falling into this very common Romanian Deadlift form mistake: shrugging your Romanian Deadlifts.
This happens when an athlete is actively engaging their upper trap instead of keeping their shoulders down and packed throughout the lift. To pack your shoulders down you’ll need to relax your traps and engage your lats.
Here are three cues to think of as you lift to fix this form faux pas:
Think of Long Arms
First up, think of long arms. Let your shoulders drop and lengthen your arms, long, toward the floor.
Think of Low Ribs
Next, think of low ribs. Imagine your ribcage pulling together and down. This is called bracing and will help support your spine as you perform your lift.
Squeeze The Towel
Finally, imagine you’re squeezing a towel underneath your armpit. (If you have a towel, feel free to do this in real life!)
With all of these cues in mind, your shoulders should relax, eliminating the “shrug” at the top of your lift.
If you want a visual for this Romanian Deadlift Form fix, give this quick video a watch.
If it’s more form tips you’re looking for, give these training tips a look: Training Tip Tuesday: Confidence Corner, the Gymitmidation Secret, Training Tip Tuesday: Breathing Techniques for Workouts, Training Tip Tuesday: Leg Assisted Chin-up
