Romanian dead lifts are the best way to work the hamstrings, typically an often injured part of the body in sports. Learn how to perform Romanian dead lifts properly from a professional trainer in this workout video.
Off-season training for football: RDL or Romanian deadlifts. The reason that we're doing Romanian deadlifts is that we're trying to strengthen up your hamstrings because hamstrings are the most injured muscle group in sports. So what we're going to do is we're going to approach this bar here and when we come to it, we're going to have our feet just outside hip width apart. We're going to come on down, take a grip that is just about shoulder width apart or a little bit further, and then we're just going to stand up with it to start off with. Looking straight ahead, we're going to push the hip straight back, keep a slight bend in your knees, hips straight back with the bar, graze down the in front of your body and then push the hips forward and come on up. So again, hip straight back, lower the bar, drive the heels into the ground and push the hips forward. One more time in slow motion, hips back, drive the heels down, and upright. Now [PH] Joncy is going to go ahead and do that full speed for you. Romanian deadlifts, full speed with [PH] Joncy. So again, [PH] Joncy is going to take his hands, hold onto the bar just outside of his knees to clear his knees. As he's working, he's keeping his chest nice and open which helps strengthen the small of his back. You want to keep a good strong small lower back, so that will keep the tension going into the hamstrings. Again the hips coming back and then driving the hips forward, pushing your heels straight down into the ground each time and really working up, opening up the chest on the top, Again, we want to work this for 4 to 5 sets, anywhere between 4 to 8 reps, and take plenty of rest time in between. Now to start your program off, we mentioned before that you want to try to do this 4 to 5 sets about 4 to 8 reps, that's a great way to just help develop the movement into your body and develop strength, but further down the line you'd want to make those reps much higher about 10 to 15 or even 20 because that will help develop more endurance in your hamstrings which basically will be needed during the game. That was the Romania Deadlift, and now, we're going to move on to the med ball chest pass.
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