The Romanian Deadlift is a staple in hamstring rehab, promotion "hip dominant" hamstring muscle action.
This exercise elicits a strong eccentric hamstring contraction, challenges lumbopelvic control, closed chain hip control and balance. With so many physical attributes challenged at once, this is not an exercise for a beginner, but is a 'go to' for an advanced lifter engaged in field sports, running or dance.
Pattern: Hip hinge
Main Muscle Groups:
- Hamstrings
- Gluteals (Hip Abductors & Extensors)
- Back extensors
Equipment:
Multiple options can be used for this movement
dumbbell/kettlebell/barbell/weight plate
Ideal for:
- Field Sports Athlete injury prevention
- Runners
- Hip & Low back rehabilitation
Be careful with:
- severe low back pain
- Individuals with poor balance
Coaching Cues:
- "Slight bend in the knee"
- "Keep back leg straight when lifting up"
- "Go down to the point of feeling tension/stretch on hamstring"
- "Use your hamstring and glute to pull you back up to straight"
- "If using dumbbell, hold in opposite hand to standing leg"