The romanian deadlift estenosis lumbar ejercicios underrated for athletes – simplifaster blog

The Romanian deadlift (RDL) is an exercise backed by very little research and is surrounded by much controversy within coaching circles. Some consider it an assistance exercise, some believe it’s the Holy Grail for hamstrings, and others like me feel it’s a great piece of a comprehensive program. The RDL teaches the body how to hinge with load and develops motor control skill. It also prepares the back for positioning rather than just strengthening. Unfortunately, the RDL has a bad reputation with some practitioners because many athletes do them wrong; the exercise looks deceptively simple.

The RDL, like the Nordic hamstring exercise (according to soon to be published research), provides more than structural changes.


My investigation into these two hamstring assistance exercises shows they not only reduce injuries but also contribute to acceleration development. I don’t claim the exercises are interchangeable, but they are similar enough to merit consideration about whether the absence of one will make escoliosis dorsolumbar any difference in a good holistic program.

I’ve read dozens of articles, some very useful, but none asked or answered questions relevant to the information coaches need. After this article, coaches using RDLs will know they’ve made the right choice. Coaches who’ve omitted RDLs are likely to add them to their program to round out hamstring development and movement patterns. Instead of just rehashing research, we did some RDL research of our own. I’m sharing our findings here. History of the Romanian Deadlift

The history of the RDL reads like a superhero origin story, complete with freaks of nature and a fuzzy history that seems to grow in mythical significance every decade. Based on one reference, the story goes that Dragomir Cioroslan and Nicu Vlad came to the US a few decades ago and demonstrated their training techniques. Remember, this was when the Eastern bloc countries were que es escoliosis lumbar shrouded in mystery, pre-internet, and word of mouth was still how information was passed around among coaches. In the past, stiff legged deadlifts were done with rounded backs, but Dragomir’s and Nicu’s version called for a straight back, apparently to prepare for jerking. RDL history reads like a superhero origin story with freaks of nature and a fuzzy mythical history. Click To Tweet

The RDL is not a competitive exercise in strength sports, and it’s not a super popular exercise for monitoring training. RDLs are technical enough to merit coaching but not useful for demonstrating fatigue, unlike countermovement jumps and similar exercises. Based on recorded history, RDLs come from the barbell age of the 20th century, so we have little knowledge about it. Do a scientific search on the exercise, and only a few good studies show up. But enough information exists that is relevant to coaching.

I’m fine with both barbell double leg and single leg options, but only if they’re done correctly and if they connect to other needs outside their intrinsic value. To be fair, I explored research on both exercise variations to reach a conclusion, and I repeated the studies with research instruments and biochemical analysis. Romanian Deadlift Technique

Gregor Winter posted a great article featuring Mark Rippetoe about the details of RDL technique. In addition to the YouTube video with Mark instructing how to perform the exercise properly, the author added some bullet points with written directions that are copied below. I highly recommend watching the YouTube clip a few times and polishing the exercise before moving to single leg options.

Ian McKeown suggested single leg options as a way to discriminate talent, but an earlier paper of his didn’t include the movement, and I find this notable. I believe that the movement is fundamental, but using it as part of on-the-field training is better for developing coordination. The weight room is sacred ground for progressive overload, not a place to get hung up on instruction methods. I do believe in developing complete athletes, but a time and place exist for developing athleticism and training muscular strength. Will the Romanian Deadlift Reduce Hamstring Injury Risk?

I’ve had a few athletes come to me with hamstring injuries. Those who could perform RDLs with more than their bodyweight estenosis lumbar ejercicios didn’t complain of tightness or soreness as much as those who had avoided the weight room and gravitated to suspension training and other iron free options. I’m sharing this empirical tidbit because research should support the thought process, and not just serve as a resource for evidence of what works.

Hamstring injuries have plagued athletes for years, and we see these problems on the field mostly because the muscles are short and weak, rather than long and strong. Hamstring length and strength is the cornerstone to reducing injury risks, but specifics on the best way to achieve this are still up in the air. The current trend is to find movement tests that can highlight risk to specific muscles and then improve performance of the exercise tests. Romanian deadlifts can help develop hamstring length and strength, keys to reducing risk of injury. Click To Tweet

One problem with this approach is that the hamstring is a group of muscles which includes two heads for the biceps hernia lumbar l4 l5 femoris, the most common muscle injury we see in speed sports. The Nordic hamstring exercise, favored by many soccer fitness coaches now, does help increase the length and strength of the posterior thigh. Other options, including sprinting, can help with general hamstring strength. But it’s difficult to determine what improves muscle length because there is not much research available that explores max velocity sprinting and muscle architecture. So can RDLs help the hamstring group? Image 1. With the RDL, there is very little information regarding the morphological changes to the length of the hamstrings. However, I have seen sonography pointing to the existence of a significant benefit.

What I like about the McAllister study is that the load, 85% of 1RM, and the subjects had an average max in the 175-kilogram range, nearly twice their bodyweight. Although the study design was not perfect, it gave me something I could finally relate to since other escoliosis izquierda studies used no weight or 12-repetition loads. When researchers study workouts that look like elderly wellness activities, the research will always be limited in application.

Based on this evidence, it’s safe to say RDLs can help hamstring development. I would, however, still audit an entire lifting and training program with Nordics to directly compare the scientific evidence. I will share alternatives to the NordBord in a later article; the device is a simple, straightforward, and no-nonsense option, and I recommend it. Are Romanian Deadlifts Safe for the Lumbar Spine?

Another RDL study indicated the exercise was a poor option for back health because it doesn’t increase lumbar extension torque after weeks of training. I agree the conclusions were accurate based on the study, but the value of the exercise is to teach how to coordinate spinal movement. My athletes get enough back development, and sometimes I inherit athletes with overdeveloped backs. The motion’s benefit is the motor control skill, which is very useful, as determined by McKeown and colleagues. Romanian deadlifts teach how to coordinate spinal movement and motor control skill. Click To Tweet

Single leg RDLs are often considered options to reduce back injuries because the weight used is roughly half of bilateral options, but the slightly asymmetrical loading offsets this theory. Single leg options also require double the amount of training time as grip tends to fail and fatigue sets in from performing more total sets. A common problem in modern sport is that time for training is decreasing, so every minute counts. Romanian deadlifts are likely to reduce injury in both the weight room and in sport. Click To Tweet

In my experience, the RDL is safe and perhaps a required motor skill for athletes who are growing up less competent in their gross coordination from their lack of play and exposure to qualified physical education. Teaching and training the single leg version of the exercise isn’t going to risk injury. In fact, by teaching athletes how to address spinal action with load, RDLs are likely to reduce injury in both the weight room and in sport. Also, the core ability to dissociate the hips from the trunk is a motor control that matters, but we need to add load to increase the neuromuscular signals and the structural adaptations. Programming the Romanian Deadlift for Speed and Power Athletes

It’s easy to skip assistance exercises and just hope an athlete will have the capacity to re-engage later. Some coaches try to build a lot of maximal strength in the offseason and use a slow leak approach with lifting and try to finish last with the “race estenosis lumbar sintomas to the bottom.” Common sports training mistakes will show up with RDLs since they are not primary lifts, but they are important enough to include weekly. When including the RDL in a training program, think acute readiness, monthly exposure, and long-term improvement.

Some of the great, but also biased and narrow, research on the Nordic hamstring exercise provides a shrewd framework to follow for RDL training progression. Without getting into minimum effective dose and maximum safe dose debates, the RDL should be done twice a week for no less than three work sets to see viable changes. The Nordic hamstring curl, even if done with random program design, will get athletes better if they aren’t touching weights at all.

Coaches should only do RDLs with their athletes before recovery days or days off, not before games or heavy practices. RDLs are not potentiation exercises, as far as we know, and eccentric work tends to stiffen up athletes and spook them. The delayed onset soreness from RDL work will resolve as the athlete becomes more familiar with the exercise.

Getting eight sessions a month for ten months means eighty sessions of hamstring attention. Other exercises can be interchanged and sequenced as replacements or as end goals. Many athletes have migrated to glute ham raises and Nordics after a season of RDL exposure, and many Nordic lovers maintain their scores with escoliosis consecuencias heavy snatches and RDLs.

Progressive overload with a barbell and 10-kilo plates per side can “slow drip” an athlete to 100 kilos in less than a year by micro-dosing the reps up by one rep or 5-kilo increments, if consistent. Linear progressive overload is often considered too rudimentary or ineffective. Most athletes who show talent early don’t train as much because competition is cherished, and training is considered either as a punishment or as an activity only for less gifted athletes. Analyzing the Romanian Deadlift for Transfer and Impact

A big RDL isn’t going to mean record speeds or bulletproof hamstrings, but good record keeping, even using the GymAware, can add a lot of insight into the process. The RDL must be heavier than hang snatch loads by at least 40%, as the lift is an option for slow strength, not a power exercise. The Romanian deadlift is not a power exercise. It targets range of motion and tension. Click To Tweet

Most VBT tools are about peak velocity, but RDLs are about range of motion and tension. An athlete doing the exercise too fast lets gravity do the work and sometimes over-recruits the erector spinae. Doing an exercise that looks correct visually may not mean the appropriate muscles are contributing in the way that best exploits the exercise. Peak and mean EMG are not golden metrics, but the slow speed of RDLs do allow for decent analysis of superficial hamstring activity. The RDLs require a slow constant tension, or we’ll see more mechanical contribution from the spinal extensors.

Slow speed and time under tension are not exact mechanisms that lead to hamstring adaptation escoliosis dextroconvexa, or any muscle adaptation, but tempo does keep athletes honest with precision exercises like the RDL. Range of motion and slow velocities are only possible with the GymAware. The RDL algorithm on the Push Band can’t handle super slow motions, and the Bar Sensei doesn’t support slow movements because accelerometers are unable to gauge speed and direction effectively with nearly isometric lifts. Some athletes bounce out of the bottom, but this practice ruins the purpose of the RDL for sport.

The RDL will not make a plow horse into a thoroughbred, but it is a sound option to stretch the hamstrings. Some athletes will not respond well to the exercise while others will experience dramatic changes, so it’s important to follow up with each athlete’s progress. Bilateral and single estenosis lumbar leg options have similar benefits and unique qualities that coaches need to program with careful thought. When teaching RDLs, it’s important to have an alert and focused attention to detail. The RDL is a great exercise and a valuable part of an athlete’s training inventory, so I urge you to teach and share this great exercise.

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