Blood Flow Restriction (BFR) Romanian Deadlift

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Instructions

Wrap knee wraps tightly around your upper thighs. Load a barbell with 20- 40% of your estimated one rep max (e1RM). Stand with a shoulder width or slightly narrower stance. With your feet flat beneath the bar, bend over and grasp barbell with an overhand grip. With knees soft, lift bar by extending at hips until standing upright. Lower bar back down close to the ground by bending back at the hips. Knees can stay soft throughout the whole movement. The key is to keep them straight enough to work predominately the hamstrings and the glutes.

Perform for the desired number of repetitions then rest for 30 – 60 seconds, then repeat for the desired number of sets. Aim to keep the knee wraps on around your thighs until all sets are complete, then remove them.

Tip

BFR romanian deadlifts are a great exercise for people coming back to heavy lifting from injury or for those who are not able to access the heavy weights they would usually lift in the gym. The pressure of the knee wraps should be around a 7/10 in tightness. The wraps will be uncomfortable due to the blood flow restriction but do not have them too tight.

BFR allows blood to flow into your legs through the arteries but limits the amount of blood that can leave the legs through your veins. This restriction creates numerous changes within the body that has been found to increase muscle strength and size and optimise recovery from injury.

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Blood Flow Restriction (BFR) Romanian Deadlift

Blood Flow Restriction (BFR) Romanian Deadlift

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