04/22/2022
Exercise of the week!
Romanian Deadlifts
Whether you’re a runner or a powerlifter, anyone can benefit from incorporating Romanian deadlifts into a regular workout routine. The strength exercise—also known as RDLs or stiff-leg deadlifts—helps to build muscle along the posterior chain, or the back of the body, which includes the hamstrings and glutes. By strengthening the muscles in your posterior chain, explosive movements, such as sprints and jumps, benefit from the Romanian deadlift by maximizing hip extension.
Romanian deadlifts can also improve mobility and flexibility [of the hips] as well as unlock faulty movement patterns, which will decrease the risk of injury. In addition, RDLs can also help prevent and minimize low-back pain, a common cause of discomfort that can pop up due to muscle imbalances, like a weak back, which can ultimate lead to poor core stability and hip strength.
Mastering the Romanian deadlift takes some practice, so Kevin recommends beginners focus on nailing down the hip hinge—and it's exactly what it sounds like: bending at the hips to send your butt back, with your spine straight.
Practice hinging of the hips using a PVC pipe [or a light, long bar] against the spine to make sure the neck and back are aligned in a straight position. It’s also helpful to work on touching your toes and stretching the hamstrings. Try practicing the hinge with good mornings using a light barbell or dumbbell and doing single-leg Romanian deadlifts with no weights or light weights to strengthen both sides of the body before incorporating the Romanian deadlift with a heavy barbell.
How to preform a RDL:
1. Stand with your feet hip-distance apart with a slight bend in your knees, a barbell placed in front of you.
2. Hinge forward at the hips, keeping your spine long and straight as your torso reaches toward the floor. Grip the barbell with both hands at shoulder-distance apart, plugging your shoulders back and down to secure your spine and brace your core. Look down and slightly forward to align your neck with the rest of your back and avoid hyperextension.
3. Tighten your glutes, hamstrings and core and drive your feet into the ground to stand up straight, lifting the weight to about your upper thighs. Squeeze your glutes and lock out your hips at the top.
4. Repeat the movement by lowering the weight somewhere between your knees and toes (depending on your flexibility), torso parallel to the ground while maintaining a flat back, slight bend in the knees, and core engaged.
