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Lizzi & Emilie, Bike Ride

Exercise of the Day: Day #3

Posted by n0tes on 2010.12.05 at 23:01
Romanian Deadlifts

These are pretty killer.  If you want an amazing butt, back of leg and lower back work-out these are for you.

Start out with the weights at side as such

begin to move your bum backwards, maintain a straight back, and flex the knees slightly with your chin up--facing forward
note: the closer you hold the weight to your body, the easier it will be

continue moving down until back is parallel with floor, and hands/weights are almost to the ground

come up slowly maintaining the same posture.

Muscles Worked:
-hamstrings, glutes, spinal erectors

-keep a slight bend in knees
-feet forward about hip width apart (not quite shoulder width)
-focus on keeping back straight and using muscles of the butt and posterior (back) of legs
-as the hamstrings, glutes, and spinal erectors are commonly ignored, these will make you kind of sore so be sure to stretch following and keep stretching the next day to alleviate the pain farther.

Questions? Comments? Concerns?


velvetruin at 2010-12-06 19:24 (UTC) (Link)
I'll have to add this to my routine and see how I do!

I remember you telling me before that you run for exercise, and I have started walking/jogging on my treadmill. I have been wondering about the proper exercises to do to make sure I don't get injured. Does this exercise help prevent injury from running?
n0tes at 2010-12-07 01:27 (UTC) (Link)
it strengthens your hamstrings which a lot of runners neglect, imbalances--major ones are a big deal. That being said, as a female our hamstrings tend to be delayed in their firing rate which leads to knee injuries.. (previously it was thought to be due to the "Q-Angle" or the angle from hip to knee which is much greater on females) anyways after the muscles are strengthened true power work will prevent a lot of running related injuries. If the quads are lot stronger than the hamstrings extra stress is placed on the joint.
True power work includes things like box jumps and box step-offs (which should be learned first to insure a "light" landing--a 300 lbs linebacker should hardly making a sound on impact) Once you have decent muscle balance and strength, you can begin a power routine for a few weeks.

just to get rid of any confusion:
strength training is weight lifting or resistance training, it's usually done at a slow to medium rate of speed. bench presses and squats are examples.
power training is explosive. examples are plyometrics and box jumps.
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