Sunday, July 15, 2007

King of the Posterior Chain

Weight Training Journal

Weightlifting Article



If you do not have the Romanian dead lift, also called keystone dead lifts it is time rewrite your weight training program and add this great lift into the mix. Most people working out legs do plenty of quad dominant exercises, maybe too much. Far too few lifters balance that out with hip extensor dominant exercises, do you do? For those who do not know the difference between the muscle actions and the predominant exercises for the both will have to stay tuned to later posts.

Romanian dead lifts are neither deadlifts nor Romanian, but they are an excellent exercise for the posterior chain, mainly focusing on the hip extensor muscle groups, the hamstrings and glutes.


Proper technique for the RDL

You grip on the bar will be shoulder width or slightly wider depending on what you find more comfortable. Feet are shoulder width apart, chest is up, your lower back has a slight lordotic curve, and your knees are slightly bent. Tighten your core muscles, the abs and lower back ensuring a secure spine. As you begin the motion keep the bar close to your body, push the hips back maintaining a tight core.

As you descend keep your weight on your heals while the butt continues to move back you will begin to feel a stretch in the hamstrings. Continue to lower the bar as long as you can maintain a tight core. Stop just before the form breaks and pause for a second or two here at the bottom position before you reverse the movement. As you approach the top of the movement really force the hips through be squeezing the glutes. There it is one rep of the RDL.

The biggest mistake with the execution of this exercise is not maintaining the position of their lower back. Only go as far as you can with proper form.

Add the RDL to your workout and watch your hamstrings and glutes grow.


All the best in your weight and programs.
Jason, CSCS
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