{"id":9426,"date":"2026-10-16T23:22:25","date_gmt":"2026-10-16T21:22:25","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9426"},"modified":"2026-10-17T21:50:58","modified_gmt":"2026-10-17T19:50:58","slug":"romen-deadlift","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/romen-deadlift\/","title":{"rendered":"Romanian deadlift"},"content":{"rendered":"<p>Dizlerin d\u00fcz tutuldu\u011fu \u201cd\u00fcz bacakla deadlift\u201d ile kar\u0131\u015ft\u0131r\u0131lmamas\u0131 gereken Romanian deadlift, t\u0131pk\u0131 <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9121\">klasik deadlift<\/a> gibi kuvvet antrenman\u0131n\u0131n en zorlay\u0131c\u0131 egzersizlerinden biridir.<\/p>\n<p>Ad\u0131na ra\u011fmen, \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 kaslar ve hareket d\u00fczeni bak\u0131m\u0131ndan good morning hareketine benzer: Ba\u015fl\u0131ca hedef arka bacak ve kal\u00e7a kaslar\u0131nd\u0131r; bel kaslar\u0131n ise omurgan\u0131 d\u00fcz tutmak i\u00e7in \u00e7al\u0131\u015f\u0131r. Dizlerin hafif\u00e7e b\u00fck\u00fcl\u00fcyken s\u0131rt\u0131n\u0131 d\u00fcz tutarak g\u00f6vdeni \u00f6ne e\u011fer, ard\u0131ndan yeniden do\u011frulursun. Good morning hareketinin aksine Romanian deadliftte a\u011f\u0131rl\u0131k omuzlar\u0131nda veya ensende de\u011fil, v\u00fccudunun \u00f6n\u00fcndedir.<\/p>\n<p>Normal deadlifte k\u0131yasla dizlerini \u00e7ok daha az b\u00fckersin; bu da uyluklar\u0131n\u0131n \u00f6n taraf\u0131ndaki kaslar\u0131n (quadriceps) \u00e7al\u0131\u015fmas\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azalt\u0131r, arka bacak kaslar\u0131n ise ana hedeflerden biri olmaya devam eder. Buna ra\u011fmen Romanian deadlift zorlu bir egzersizdir ve s\u0131rt sakatlanmalar\u0131n\u0131 \u00f6nlemek i\u00e7in ekstra dikkat gerektirir.<\/p>\n<p><a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9440\">Damb\u0131lla Romanian deadlift<\/a> de deneyebilir veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9631\">sumo deadlift<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9144\">kabloda deadlift<\/a> hareketlerine bakabilirsin. Klasik deadlift ve good morning hareketinden zaten s\u00f6z ettik. Yeni ba\u015flayanlar i\u00e7in daha basit se\u00e7enekler aras\u0131nda <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9350\">ekipmanla<\/a> veya <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9376\">ekipmans\u0131z s\u0131rt ekstansiyonu<\/a> bulunur.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Normal deadliftte oldu\u011fu gibi ilk antrenman\u0131nda ek a\u011f\u0131rl\u0131k takmadan yaln\u0131zca halter bar\u0131yla ba\u015flamak iyi bir fikirdir. B\u00f6ylece ek y\u00fck olmadan hareket d\u00fczenine odaklan\u0131p pratik yapabilirsin.<\/p>\n<p>Romanian deadlift dizler yaln\u0131zca hafif\u00e7e b\u00fck\u00fcl\u00fcyken yap\u0131lsa da halteri \u00f6nce yerden kald\u0131rman gerekir. A\u011f\u0131rl\u0131\u011f\u0131 kald\u0131r\u0131rken do\u011fru tekni\u011fe dikkat et; s\u0131rt\u0131n\u0131 d\u00fcz tut ve bacaklar\u0131ndan g\u00fc\u00e7 al. Halteri kald\u0131r\u0131rken s\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rma; bu, disklerine y\u00fck bindirebilir ve sakatlanma riskini art\u0131rabilir.<\/p>\n<p>Ayn\u0131s\u0131 egzersizin kendisi i\u00e7in de ge\u00e7erlidir: S\u0131rt\u0131n\u0131 her zaman d\u00fcz tut ve kamburla\u015fmaya ba\u015flamadan \u00f6nce hareketi durdur. S\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmak, yaln\u0131zca a\u011f\u0131rl\u0131\u011f\u0131 yerden kald\u0131r\u0131rken de\u011fil, egzersiz s\u0131ras\u0131nda da olas\u0131 bir hata kayna\u011f\u0131d\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1uDiW5--rAE%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/1uDiW5--rAE\" \/><meta itemprop=\"duration\" content=\"PT1M57S\" \/><meta itemprop=\"uploadDate\" content=\"2013-06-15T13:07:47Z\" \/><meta itemprop=\"name\" content=\"How To: Barbell Stiff-Leg Deadlift\" \/><meta itemprop=\"description\" content=\"PUSH, PULL, LEGS (12 Weeks Program) - http:\/\/goo.gl\/X8HeL5 4 DAY SPLIT Muscle Building 12 Week Program: http:\/\/goo.gl\/6AlH84 Twitter: https:\/\/www.twitter.com\/Scott_Herman Facebook: http:\/\/www.facebook.com\/ScottHermanFitness Instagram: http:\/\/www.instagram.com\/ScottHermanFitness ---------------------------------------- \ud83c\udfc6 GET MY FREE PROGRAM NOW: https:\/\/muscularstrength.com\/guaranteed_gains_sign_up_FREE \ud83d\udce8 Join My MAILING LIST: https:\/\/muscularstrength.com\/mailing-list \ud83d\udcaa\ud83c\udffb CHECK OUT MY HOME &amp; GYM WORKOUT PROGRAMS: https:\/\/muscularstrength.com\/program-selector \ud83d\udcaf\ud83c\udfcb\ufe0fONLINE COACHING: https:\/\/muscularstrength.com\/consultations-scottherman \ud83d\udcf1 INSTAGRAM: https:\/\/www.instagram.com\/scotthermanfitness \ud83d\udcf1 TIKTOK: https:\/\/www.tiktok.com\/@scotthermanfitness ---------------------------------------- DOWNLOAD MY APP! \u2013 iPhone &amp; Android! https:\/\/muscularstrength.com\/phoneapp ---------------------------------------- #ScottHerman #Bodybuilding #MuscleGain\"><div class=\"lyte-wrapper\" title=\"How To: Barbell Stiff-Leg Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_1uDiW5--rAE\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte_1uDiW5--rAE\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1uDiW5--rAE%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To: Barbell Stiff-Leg Deadlift<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/1uDiW5--rAE\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F1uDiW5--rAE%2F0.jpg\" alt=\"How To: Barbell Stiff-Leg Deadlift\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\" id=\"step1\">Yerde duran halterin \u00f6n\u00fcnde ayaklar\u0131n\u0131 yakla\u015f\u0131k omuz geni\u015fli\u011finde a\u00e7arak dur.<\/p>\n<p class=\"num\" id=\"step2\">S\u0131rt\u0131n\u0131 d\u00fcz tutarak dizlerini hafif\u00e7e b\u00fck. Halteri \u00fcstten tutu\u015fla kavra; el s\u0131rtlar\u0131n yukar\u0131ya veya \u00f6ne, ba\u015fparmaklar\u0131n birbirine do\u011fru baks\u0131n.<\/p>\n<p class=\"num\" id=\"step3\">S\u0131rt\u0131n\u0131 d\u00fcz tutup bacaklar\u0131n\u0131 kullanarak halteri kald\u0131r. Normal \u015fekilde aya\u011fa kalk; halter \u00fcstten tutu\u015fla uyluklar\u0131n\u0131n \u00f6n\u00fcnde olsun.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 do\u011frult ve belinde hafif bir kavis olu\u015ftur. Omuzlar\u0131n\u0131 biraz geriye \u00e7ek ve ba\u015f\u0131n\u0131 dik tut. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">Dizlerin hafif\u00e7e b\u00fck\u00fcl\u00fc ve ayn\u0131 a\u00e7\u0131da kalacak \u015fekilde \u00fcst g\u00f6vdeni kal\u00e7andan kontroll\u00fc bi\u00e7imde \u00f6ne e\u011f. Halteri bacaklar\u0131n boyunca a\u015fa\u011f\u0131 kayd\u0131r.<\/p>\n<p class=\"num\">Arka bacak kaslar\u0131nda gerilme hissetti\u011finde veya daha fazla e\u011filmek i\u00e7in belini kamburla\u015ft\u0131rman gerekti\u011finde e\u011filmeyi durdur. S\u0131rt\u0131n\u0131 b\u00fckmekten ka\u00e7\u0131n.<\/p>\n<p class=\"num\">Ard\u0131ndan g\u00f6vdeni yeniden do\u011frultarak ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n. Hareketin tamam\u0131nda s\u0131rt\u0131n\u0131 d\u00fcz, dizlerini hafif\u00e7e b\u00fck\u00fcl\u00fc tut.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar_ve_sakatlanmalar\">S\u0131k yap\u0131lan hatalar ve sakatlanmalar<\/span><\/h2>\n<p>Romanian deadlift yaparken en b\u00fcy\u00fck ve en tehlikeli hata, s\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmakt\u0131r. Hareket boyunca belinde hafif bir kavis bulundu\u011fundan ve s\u0131rt\u0131n\u0131n tamam\u0131n\u0131n d\u00fcz bir hat olu\u015fturdu\u011fundan emin ol. Y\u00fck fazla a\u011f\u0131r oldu\u011funda, dikkat etmedi\u011finde veya g\u00f6vdeni fazla \u00f6ne e\u011fdi\u011finde ortaya \u00e7\u0131kabilen kamburla\u015fmadan ka\u00e7\u0131n.<\/p>\n<p>Bel b\u00f6lgesi, bu kadar y\u00fcksek y\u00fcklerde disk sorunlar\u0131na \u00f6zellikle a\u00e7\u0131kt\u0131r. Bu nedenle antrenman\u0131n sorunsuz ilerlemesi i\u00e7in ba\u015flang\u0131\u00e7ta hareketi ek a\u011f\u0131rl\u0131k olmadan \u00e7al\u0131\u015fmak \u00f6nemlidir.<\/p>\n","protected":false},"featured_media":9428,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1642],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Romen Deadlift, RDL","target-muscles":24710,"equipment":5005,"muscles":[5270,5304,5284],"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483,28765,28771,28783,28789,28717,28777],"alternative_exercises":[9440,8965,7423,8974,7018]},"yoast_head":"<title>Romanian deadlift - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Romanian deadlift: bar\u0131n hareket yolunu ve \u00f6ne e\u011filmenin s\u0131n\u0131rlar\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/egzersiz\/romen-deadlift\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Romanian deadlift\" \/>\n<meta property=\"og:description\" content=\"Romanian deadlift: bar\u0131n hareket yolunu ve \u00f6ne e\u011filmenin s\u0131n\u0131rlar\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/egzersiz\/romen-deadlift\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:50:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2020\/03\/kreuzheben-gestreckte-beine.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 dakika\" \/>","yoast_head_json":{"title":"Romanian deadlift - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit","description":"Romanian deadlift: bar\u0131n hareket yolunu ve \u00f6ne e\u011filmenin s\u0131n\u0131rlar\u0131n\u0131 ke\u015ffet. Ad\u0131m ad\u0131m anlat\u0131mla do\u011fru tekni\u011fi ve s\u0131k yap\u0131lan hatalar\u0131 \u00f6\u011fren.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/egzersiz\/romen-deadlift\/","og_locale":"tr_TR","og_type":"article","og_title":"Romanian deadlift","og_description":"Romanian deadlift: bar\u0131n hareket yolunu ve \u00f6ne e\u011filmenin s\u0131n\u0131rlar\u0131n\u0131 ke\u015ffet. 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