Thursday, April 17, 2014

Posterior Chain Strength – RDL

October 31, 2008 by  
Filed under Strength Training

The Romanian Deadlift is a great way to strength the primary movers of the glutes and hamstrings. I’ve been reading a lot of information on knee injuries, primarily ACL tears. The research shows that ACL tears usually come from a sheering force of the leg. I’ll speak in simple terms, the athlete plants his/her foot, the bottom portion of the leg stops, but the momentum forces the upper leg forward still. This sheering force seems to be more prevalent in female athletes and male athletes with weak hamstrings. In order to protect your knees, make sure you are training your body equally, ie if you do 10 sets of quad exercises, you should match it with approximately 10 sets for the hamstrings (of course you may split the training sessions). Here is a classic, simple, exercise that will help the hamstrings grow stronger.

Romanian Deadlift Tutorial

The RDL video is one of our first videos and has nearly 40,000 views! Obviously this lift is important to a lot of people.



4 Responses to “Posterior Chain Strength – RDL”


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  1. [...] 3. Glute Ham Raises Superset with Bridging. 5 sets of 10 GHR with 1 min of bridging. Glute ham raises are great to strengthen the glutes and hamstrings and the bridging really hits the core if done properly. If you do not have a GHR, do RDL’s instead (form described HERE). [...]

  2. [...] Squat 5 x 3* 2. Romanian Deadlifts 4 x 5 (RDL Form Video) 3a. Straight Bar Lunges 2 x 15 3b. Weighted Hurdle Mobility 2 x 8 ea direction** 4. Rotational Med [...]

  3. [...] 3. Romanian Dead Lifts (moderate weight) 3 x 8 [...]

  4. [...] being part of exercises like the Romanian deadlift and good morning, it is also a large part of being an athlete.   Picture getting into a universal [...]

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