In conjunction with the Poor Man’s Glute Ham Raise, we also train dynamic isolated hip extension, aka Romanian Deadlifts. When performing Romanian Deadlifts, we use DB’s (dumbbell) so that the scapular muscles are required to move independently of one another.
DB Romanian Deadlift Performance
Stand with feet approximately shoulder-width apart, knees fixed in about 10 degrees of flexion, DB’s on the front of the thighs. As the timer expires, hip hinge to lower the DB’s down the legs.
Move the weight of the body backward from mid foot to heels during the descent. Maintain a natural lumbar curve as well as roughly 10 degrees of knee flexion. When you feel the lumbar spine can no longer be held in its relative extension, reverse the movement and return to the top position.
Muscles Trained in Exercise Station 5
The posterior chain musculature, consisting primarily of lower spinal erectors, hip extensors, hamstrings (knee flexors), and gastrocnemius all contribute to the exercise performance. Consult the app Essential Anatomy 5 for more anatomical information.