Romanian deadlift with grip on the horn

Strengthen your back, hamstrings, and glutes with this variation of deadlifts.

Loading video...

Preparation

Secure the sleds so that the horns are approximately at the level of your shins.

Starting Position

Stand shoulder-width apart (not too wide) between the horns and grip them with one hand each. Your legs are slightly bent, upper body and arms are stretched. Your lower back forms a slight arch, and your gaze is directed forward.

Execution

Raise your upper body over the hip joint in a controlled manner. Keep your arms always extended, with the head forming an extension of the spine. Push your buttocks back and then slowly return to the starting position.

Muscles Used

Back

Legs / Glutes

Tip

To learn the movement, the sled can be initially positioned higher (e.g. below the knee joint). As confidence increases, the sled can be gradually adjusted to a lower position.

Please note

Keep your upper body straight and your lower back slightly arched throughout the entire exercise. Avoid any rounding.

What makes this exercise particularly effective?

The Romanian deadlift with a horn grip is a targeted exercise for strengthening the posterior chain, especially the hamstrings, glutes, and lower back. Performed on the EISENHORN DS with controlled movement, the muscles are effectively activated and stabilized. The guidance provided by the handle ensures precise technique and minimizes the risk of injury.

What effect does the exercise achieve?

Targeted hamstring strengthening: Focuses on the hamstrings, particularly the biceps femoris.
Glute activation: The gluteus maximus is intensively engaged throughout the exercise.
Lower back support: Back extensors are activated, contributing to spinal stability.
Improved posture: Maintaining a straight body posture during execution enhances overall body alignment.
Increased flexibility: Controlled movements promote flexibility in the posterior chain.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Although the Romanian deadlift with a horn grip is not part of the classical Big 5, it provides a valuable variation of the traditional deadlift:

Additional pulling movement: Strengthens the posterior chain, which is crucial for conventional deadlifts, rowing, and pull-ups.
Support for other basic exercises: Increased back and core stability enhances performance and safety in squats, deadlifts, and shoulder presses.
Controlled training: Guided movement allows for safe progression and clean technique.
Full-body integration: Promotes coordination and strength throughout the entire upper and lower body, making it a valuable component for balanced strength training.