Strengthen Hamstrings With Romanian Deadlift

The hamstrings can be a major problem for athletes. It is best to strengthen the hamstrings and maintain flexibility to avoid injuries. A hamstring injury can plague you for months! Just when you think the hamstrings are healed, you can often reinjure them. The Romanian Deadlift is a great hamstring strength exercise.



1) Stand with your feet hip width apart and your knees slightly bent (at 20°).

2) Start position: Grasp bar with an overhand grip hip width apart. Your back should be straight in a neutral position. Don't bow your back!

3) Bending at the hips, lower the bar to approximately mid-shin height. Keep your legs stiff and your knees bent at 20° throughout movement. You should feel tension mainly in your hamstrings.

4) Return to start position.

Remember to keep your back straight. Bend at the hips. To help you do this, shift your glutes back as if ready to sit down. Your knees should not move forward beyond the toes. Keep your abdominals tight throughout exercise by drawing your navel in toward your spine.

Add this exercise to your routine! Your hamstrings will thank you.

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Mark Dilworth, BA, PES
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