How To Strengthen Your Back and Hips For Deadlifts Without Pulling From The Floor
Stiff legged deadlifts or Romanian deadlifts (RDLs) are a great option for anyone who wants to strengthen their back, glutes and hamstrings but doesn't have the range of motion to pull deadlifts from the floor safely.
Anytime you're picking up heavy weight you want to do so with a neutral spine (straight back). If you flex/round your low back then you're looking to get back pain eventually. Don't be that guy, make a better decision!
While you work on your hip mobility to hopefully someday be able to pull deadlifts from the floor correctly you can do RDLs.
You may have to start with a very limited range of motion at first but since your starting at the top with a neutral spine you should be able to keep that neutral spine until you hip the end of your hip flexion range of motion.
- Back stays straight
- Knee angle doesn't change
- Shoulders stay back
- Arms straight
- Keep the arch in your foot (knees out slightly)
- Continuing to go down after your hip hits end range (moving at the low back)
- Reaching with your arms (destabilizing scapula)
- Squatting/deadlifting instead of hip hinging (bending knees more than necessary)
If you can only go a few inches before you feel a serious stretch in your hamstrings that ok it just means you have some work to do your hip mobility.
Training through a full range of motion and feeling that big stretch in each rep will help with your mobility and over time you'll be able to go lower and lower.
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