EXERCISE OF THE WEEK: ROMANIAN DEADLIFT
The word “deadlift” can be intimidating and many people who don’t typically lift weight will run the other way after hearing this word – but hear me out! There are many uses for this exercise within the weight-lifting community but I’m here to talk about how this exercise can benefit the parents, grandparents, and childcare providers of the world.
The Romanian Deadlift is a variation of a deadlift which focuses more on the lowering of the weight as well as lifting of the weight, and this exercise is crucial for EVERYONE but especially those that have children or spend time with children. As a mom, there is one move I am making CONSTANTLY throughout my day – bending over and standing back up. Bending to lift up my little one, bending to lower him back down, bending to pick up toys, bending to put toys back, bending to set up him in his crib, bending to lift him back out. THE BENDING AND LIFTING NEVER ENDS!
The Romanian Deadlift is an exercise that can help prepare your back and body for these demands. This exercise focuses on using a hip hinge movement to lower the weight while keeping the back in a neutral position and works on activation and strength of the glutes and hamstrings to lift the weight back up. This exercise can help improve your form and motor control with bending and lifting which can make these activities easier in your daily life and improve back pain!
Instructions: Begin with feet hip width apart and knees slightly bent. Hold weight (barbell or dumbbells) against thighs. Initiate the movement by bending at the waist and pushing the glutes backward. Remember to keep the core engaged and spine neutral throughout the movement and pull the shoulder blades back and down to open the chest and maintain your spinal position. Lower the weight toward the floor keeping it as close to your legs as possible. Feel free to bend the knees slightly as you lower to counter tight hamstrings. When you have gone as far as possible without losing your neutral spine, squeeze the glutes to lift the weight and return to your initial standing position. Repeat 8-10 times for 3-4 sets with a challenging amount of weight.
When our life requires that we bend and lift continuously, we better prepare our body for these demands or we can expect to have pain and injury. If you are struggling with your daily bending and lifting, let Life Changes Physical Therapy help you! Our goal is to provide you the best education, intervention, and training necessary to allow for optimal function in all your life activities!