Romanian Deadlift (Medicine Ball)

A hip-hinge movement using a medicine ball that strengthens the posterior chain, particularly the hamstrings and lower back, while improving hip mobility.

Instructions

1. Stand with feet hip-width apart, holding a medicine ball with both hands in front of your thighs.
2. Maintain a neutral spine and slight knee bend throughout the movement.
3. Hinge at the hips, pushing them backward while lowering the medicine ball toward your feet.
4. Feel a stretch in your hamstrings as you descend.
5. Push through your heels and extend your hips to return to the starting position.
6. Repeat for the desired number of repetitions.

Tips

• This is a hip-hinge movement, not a squat; minimize knee bending.
• Maintain a neutral spine throughout; avoid rounding your lower back.
• Feel the stretch in your hamstrings and keep tension in your posterior chain.
• The medicine ball should travel close to your legs throughout the movement.
• Push your hips backward rather than lowering your torso forward excessively.
• This is an excellent exercise for posterior chain strength and hip mobility.