Exercise Tool Kit

Romanian Deadlift

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The Romanian deadlift (RDL) may be a useful exercise for strengthening and developing the gluteal muscles and hamstrings.1 This exercise is specific to maximal speed sprinting and useful as an accessory lift to the traditional deadlift and squat.2 The RDL is a hip hinging exercise, and I have found it useful for the rehabilitation of a variety of injuries.

How to Perform

  • Stand with a barbell held at arm’s length in front of the body.
  • Feet should be approximately hip width apart and feet facing forward or slightly toed out
  • Hinge at the hip while maintaining the natural curve in the lumbar spine.  As an internal cue think of pushing the buttocks toward the wall behind you.
  • There should be a slight bend in the knees during the lift.
  • The hamstrings limit the range of motion of this exercise.
  • When the end range has been reached, return to the starting position by contracting the glutes and hamstrings.
Romanina Deadlift Start

Romanian Deadlift Start

Romanina Deadlift End

Romanian Deadlift End

 Application of This Exercise

Cosmetic – The RDL is useful for developing the hamstrings and glutes.

Performance – If  progressive resistance is used, this may translate into improvements in the performance of activities involving hip extensions, such as sprinting or jumping.

 

Make sure you are able to hinge properly at the hip before adding resistance. Most experienced trainees tend to handle fairly heavy weights.

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Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
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Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
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References

1. Fisher, James, Stewart Bruce-Low, and Dave Smith. “A randomized trial to consider the effect of romanian deadlift exercise on the development of lumbar extension strength.” Physical Therapy in Sport (2012).
2. Young, Warren, Dean Benton, and MHSci John Pryor. “Resistance training for short sprints and maximum-speed sprints.” Strength & Conditioning Journal23.2 (2001): 7.

Hip Hinge

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Bending or lifting with a rounded low back can be unsafe, particularly when lifting heavy weights. In order to keep the spine in a neutral position when picking up an object or pulling a weight from the ground there must be some level of hinging at the hips. Keeping the hips bent, while maintaining a relatively neutral spine, is referred to as a hip hinge.

Why is the Hip Hinge Important?

Hinging at the hips while maintaining a neutral spine (as opposed to a flexed posture) helps to decrease stress on the discs and ligaments of the spine.1 Hip hinging is integral to performing many exercises including the the following:

It can also be employed during simple tasks such as picking up and re-racking weights.

How to Perform

 To ensure that you are carrying out this exercise correctly, you will need a rod.  To perform the hip hinge:

  • Start with feet shoulder width apart
  • The rod should be held in contact with your sacrum, between your shoulder blades and the back of the head
  • Initiate a bend at the hips pushing hips toward the wall behind you
  • End when you feel a slight pull in the back of the thighs or begin to break at the knees
Hip Hing (Start)

Hip Hinge (Start)

Hip Hinge (Finish)

Hip Hinge (Finish)

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Bottom Line

This is a basic movement that should be second nature to anyone using free weights.  There is also real-world application when performing activities such as lifting from the ground or rising from a chair.

______________________________________________________________________________________________________________
Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
_______
Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
_______

Reference

1. McGill, Stuart M. “Low back exercises: evidence for improving exercise regimens.” Physical Therapy 78.7 (1998): 754-765.

Hip Hinge

___
Bending or lifting with a rounded low back can be unsafe, particularly when lifting heavy weights. In order to keep the spine in a neutral position when picking up an object or pulling a weight from the ground there must be some level of hinging at the hips. Keeping the hips bent, while maintaining a relatively neutral spine, is referred to as a hip hinge.

Why is the Hip Hinge Important?

Hinging at the hips while maintaining a neutral spine (as opposed to a flexed posture) helps to decrease stress on the discs and ligaments of the spine.1 Hip hinging is integral to performing many exercises including the the following:

It can also be employed during simple tasks such as picking up and re-racking weights.

How to Perform

 To ensure that you are carrying out this exercise correctly, you will need a rod.  To perform the hip hinge:

  • Start with feet shoulder width apart
  • The rod should be held in contact with your sacrum, between your shoulder blades and the back of the head
  • Initiate a bend at the hips pushing hips toward the wall behind you
  • End when you feel a slight pull in the back of the thighs or begin to break at the knees
Hip Hing (Start)

Hip Hinge (Start)

Hip Hinge (Finish)

Hip Hinge (Finish)

_

_

_

_

_

_

_

_

_

Bottom Line

This is a basic movement that should be second nature to anyone using free weights.  There is also real-world application when performing activities such as lifting from the ground or rising from a chair.

______________________________________________________________________________________________________________
Author: Christopher (C.J.) Eberley, PT, DPT
Board Certified Orthopedic Physical Therapist
_______
Disclaimer: The views discussed on this website are for educational purposes only. Should you have any questions please consult your physician or physical therapist. Copyright© Kinesis Physical Therapy. All Rights Reserved.
_______

Reference

1. McGill, Stuart M. “Low back exercises: evidence for improving exercise regimens.” Physical Therapy 78.7 (1998): 754-765.