{"id":9440,"date":"2026-10-16T23:23:20","date_gmt":"2026-10-16T21:23:20","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9440"},"modified":"2026-10-17T21:12:09","modified_gmt":"2026-10-17T19:12:09","slug":"dambilla-romen-deadlift","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/dambilla-romen-deadlift\/","title":{"rendered":"Damb\u0131lla Romanian deadlift"},"content":{"rendered":"<p>Damb\u0131lla Romanian deadlift, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9426\">halterle Romanian deadlift hareketinin bir \u00e7e\u015fididir<\/a>. Hareket ayn\u0131d\u0131r: S\u0131rt\u0131n d\u00fcz ve dizlerin hafif\u00e7e b\u00fck\u00fcl\u00fcyken g\u00f6vdeni kal\u00e7andan \u00f6ne e\u011fer ve yeniden do\u011frulursun. Damb\u0131llar\u0131 v\u00fccudunun \u00f6n\u00fcnde hareket ettirirsin. Bu egzersizi stiff-leg deadlift ile kar\u0131\u015ft\u0131rma: O harekette dizlerin tamamen d\u00fcz kal\u0131r, Romanian deadliftte ise hafif\u00e7e ve sabit bir a\u00e7\u0131yla b\u00fck\u00fcl\u00fc kal\u0131r.<\/p>\n<p>Halterli versiyonunun yan\u0131 s\u0131ra bu egzersizi good morning hareketine alternatif olarak da de\u011ferlendirebilirsin. \u00d6zellikle arka bacak ve kal\u00e7a kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r; bel kaslar\u0131n ise omurgan\u0131 d\u00fcz tutmak i\u00e7in \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>Yeni ba\u015flayanlar i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9376\">s\u0131rt ekstansiyonu<\/a> ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9350\">makinede s\u0131rt ekstansiyonu<\/a> genellikle en iyi ba\u015flang\u0131\u00e7 se\u00e7enekleridir. \u0130ki egzersizde de hata ve sakatlanma olas\u0131l\u0131\u011f\u0131 daha d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Damb\u0131lla Romanian deadliftte de sakatlanmadan \u00e7al\u0131\u015fmak i\u00e7in teknik \u00e7ok \u00f6nemlidir. Hareket yanl\u0131\u015f yap\u0131ld\u0131\u011f\u0131nda ve s\u0131rt kamburla\u015ft\u0131\u011f\u0131nda disklere a\u011f\u0131r y\u00fck biner. S\u0131rt\u0131n\u0131 her zaman d\u00fcz tutmaya ve belinde hafif (!) bir kavis olu\u015fturmaya dikkat et.<\/p>\n<p>Bu egzersizi antrenman program\u0131na eklemeden \u00f6nce do\u011fru \u00f6\u011frenmen \u00f6zellikle \u00f6nemlidir. Bunun en iyi yolu hafif a\u011f\u0131rl\u0131klarla, ayna kar\u015f\u0131s\u0131nda \u00e7al\u0131\u015fmakt\u0131r. A\u011f\u0131rl\u0131\u011f\u0131 ancak tekni\u011fin do\u011fru oldu\u011funda art\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%2FeDFAAb6vJH4%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/eDFAAb6vJH4\" \/><meta itemprop=\"duration\" content=\"PT2M37S\" \/><meta itemprop=\"uploadDate\" content=\"2011-11-28T15:43:03Z\" \/><meta itemprop=\"name\" content=\"Dumbbell Stiff Legged Deadlift\" \/><meta itemprop=\"description\" content=\"These target the muscles of your glutes and hamstrings. Activating your quadriceps, lower back, core and shoulders. It will also help improve flexibility in your hamstrings. They are considered one of the best total body exercises to perform.\"><div class=\"lyte-wrapper\" title=\"Dumbbell Stiff Legged Deadlift\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_eDFAAb6vJH4\"><div id=\"lyte_eDFAAb6vJH4\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeDFAAb6vJH4%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Dumbbell Stiff Legged 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\/eDFAAb6vJH4\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FeDFAAb6vJH4%2F0.jpg\" alt=\"Dumbbell Stiff Legged 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\">\u0130ki eline birer damb\u0131l al. Ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7; s\u0131rt\u0131n d\u00fcz, bacaklar\u0131n rahat olacak \u015fekilde ayakta dur.<\/p>\n<p class=\"num\">Belinde \u00e7ok hafif bir kavis olu\u015ftur ve damb\u0131llar\u0131 kal\u00e7an\u0131n veya uyluklar\u0131n\u0131n yan\u0131nda \u00e7apraz konumda tut. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 d\u00fcz, ba\u015f\u0131n\u0131 dik ve dizlerini ayn\u0131 a\u00e7\u0131da hafif\u00e7e b\u00fck\u00fcl\u00fc tutarak g\u00f6vdeni \u00f6ne e\u011f. Damb\u0131llar\u0131 bacaklar\u0131n boyunca a\u015fa\u011f\u0131 indir.<\/p>\n<p class=\"num\">Daha fazla e\u011filmek i\u00e7in s\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rman gerekmeden \u00f6nce (!) veya arka bacak kaslar\u0131nda g\u00fc\u00e7l\u00fc bir gerilme hissetti\u011finde a\u015fa\u011f\u0131 hareketi durdur.<\/p>\n<p class=\"num\">Ard\u0131ndan g\u00f6vdeni kontroll\u00fc bir \u015fekilde yeniden yukar\u0131 kald\u0131rarak ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n.<\/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>Serbest a\u011f\u0131rl\u0131kla yap\u0131lan s\u0131rt egzersizlerinde oldu\u011fu gibi, damb\u0131lla Romanian deadliftte de en ciddi hatalardan biri s\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmakt\u0131r. S\u0131rt kamburla\u015ft\u0131\u011f\u0131nda disklere a\u011f\u0131r y\u00fck biner; bu, en k\u00f6t\u00fc durumda bel f\u0131t\u0131\u011f\u0131 gibi sakatlanmalara yol a\u00e7abilir.<\/p>\n<p>Bu nedenle antrenman s\u0131ras\u0131nda v\u00fccudunun duru\u015funa bilin\u00e7li olarak dikkat etmen ve s\u0131rt\u0131n\u0131 d\u00fcz tutarak hareketi do\u011fru teknikle yapman \u00f6nemlidir.<\/p>\n","protected":false},"featured_media":9446,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1642],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Damb\u0131lla Romen Deadlift","target-muscles":24710,"equipment":5036,"muscles":[5270,5304,5284],"supporting-muscles":null,"training-type":null,"training-plans":[5485,5483,28699,28771,28783],"alternative_exercises":[9426,8965,7423,8948,8974,7018]},"yoast_head":"<title>Damb\u0131lla Romanian deadlift - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Damb\u0131lla Romanian deadlift: damb\u0131l kontrol\u00fcn\u00fc ve kal\u00e7adan e\u011filmeyi ke\u015ffet. 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