2SP POWER BLOG

in     by Staff Author 01/31/2017
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Leg Day Exercises: Exposed #2

By: Joe Neal

IN MY SECOND INSTALLMENT OF MAJOR LOWER BODY STRENGTH EXERCISES EXPOSED, THE ROMANIAN DEADLIFT, OR RDL FOR SHORT, COMES TO THE STAGE.

RDL: Awesome

POTENTIALLY, THE ROMANIAN DEADLIFT IS A SAFER ALTERNATIVE TO A CONVENTIONAL DEADLIFT (CD), HOWEVER, THAT DOESN’T MEAN IT IS MEANT TO REPLACE THE CD.  A FEW REASONS SURROUND THIS IDEA.  THE RDL HOSTS A SHORTER LEVEL ARM: WHEN EXECUTED PROPERLY, YOUR POTENTIAL FOR INJURY ASSOCIATED WITH A CONVENTIONAL DEADLIFT IS DECREASED, WHICH OWNS A LONGER LEVEL.

ALSO, THE RDL AIDS ATHLETES WITH RANGE OF MOTION ISSUES THAT HAVE TROUBLE PULLING DOWN INTO AN ACCEPTABLE DEADLIFT STARTING POSITION; BY ALLOWING THEM TO STILL EXECUTE THE SAME STRENGTH PATTERN, IN A SHORTER, SAFER RANGE OF MOTION.

Common Flaws: RDL

IN ORDER TO BETTER EXECUTE THE RDL, MANY TIMES I FIND IT EASIER TO EXPLAIN THE FINAL POSITION OF THE EXERCISE FIRST, AND THEN EXPLAIN HOW TO REACH THAT POSITION.  THE MOVEMENT APPEARS RATHER SIMPLE, HOWEVER, I FIND THAT IT IS ONE OF THE MOST BUTCHERED EXERCISES IN THE GYM.  THINK OF MY “FIND THE FINISH AND DRAW A LINE BACK TO THE START” CONCEPT LIKE DRIVING A CAR WITH THE FINAL DESTINATION IN MIND.  IF YOU HAVE AN IDEA OF WHERE YOU WANT TO GO, IT’S ALWAYS EASIER TO FIND YOUR WAY.

LET’S BEGIN BY EXAMINING THE BOTTOM ( HANGING POSITION.

IT IS IMPORTANT TO MAINTAIN A NEUTRAL BACK (LUMBAR/THORACIC/CERVICAL) SPINE POSITION THROUGHOUT THE MOVEMENT.  THE BOTTOM POSITION IS WHERE THE ATHLETE’S HAMSTRINGS BEGIN TO TIGHTEN.  I TYPICALLY COACH A LESS EXPERIENCED ATHLETE ON THE ONSET OF TIGHTNESS IN THE HAMSTRING TO BEGIN THE TRANSITION OF THE EXERCISE.  A MORE EXPERIENCED ATHLETE IS TAUGHT TO PROLONG TIGHTNESS AND CONTINUE TO SET BACK IN THE HEELS BECAUSE OF A GENERALLY BETTER UNDERSTANDING AND ABILITY TO TILT THE PELVIS AND MAINTAIN PROPER ALIGNMENT OF THEIR LUMBAR AND THORACIC SPINE.

BEGINNERS NEED TO UNDERSTAND REACHING THE FLOOR IS ONLY GOOD WHEN THE ABILITY TO MAINTAIN PROPER POSTURE IS PRESENT AND THE INITIAL GOAL IS NOT TO JUST GO LOW, OR TOUCH THE FLOOR.

tip tuesday 2sp sports

 

 

MISALIGNMENT AND INJURY POTENTIAL STEM FROM A MISUNDERSTANDING OF THIS BOTTOM POSITION.  ATHLETES AND FITNESS CLIENTS ALIKE, TEND TO INCREASE TO BAR’S RANGE OF MOTION FROM UNDESIRED AREAS.  IN ORDER TO REACH THE FLOOR, THE ATHLETE TYPICALLY CHOOSES TO ROUND THE UPPER BACK AND LUMBAR AS OPPOSED TO FINDING THE LENGTH IN THE HAMSTRINGS, PROPERLY TILTING THE PELVIS, AND MAINTAINING A NEUTRAL POSTURE AND FINALLY SETTLING BACK INTO THE POSTERIOR OF THE FEET.

 

EVEN WHEN AN ATHLETE USES A PLATFORM TO EXTEND THE RANGE OF MOTION, THE SPINE SHOULD REMAIN IN NEUTRAL.

 

Final thoughts:

REMEMBER TO INITIATE THE MOVEMENT WITH THE HIPS.  I COMMONLY CUE MY ATHLETES TO ACTIVELY PULL THE BAR INTO THEMSELVES.  I INSTRUCT THEM TO SCRAP THEIR THIGHS AND SHINS.  THIS CUE IS TO HELP ALLIEVIATE THE ISSUE OF THE BAR SWINGING AWAY FROM THEM, FURTHER INCREASING THE LEVER ARM AND STRESS ON THE SPINE.  ONE WAY WE HAVE HELPED THE ATHLETE FEEL THE IDEA OF A POSTERIOR WEIGHT SHIFT IS BY ELEVATING THE ATHLETE’S TOES, SIMULTANEOUSLY HELPING THEM PULL THE BAR INTO THE BODY.  CHECK OUT THE VIDEO BELOW TO HELP VISUALIZE THE IDEA.

 

A PROPER RDL CAN BUILD UNBELIEVABLE STRENGTH, SPEED AND POWER FOR AN ATHLETE.

 

 

 

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