Medicine Ball Romanian Deadlift
The Medicine Ball Romanian Deadlift is a fundamental hip-hinge exercise that strengthens the posterior chain while teaching proper lifting mechanics. It primarily targets the hamstrings and glutes while engaging the core to maintain a healthy, neutral spine.
Because the Romanian Deadlift places significant demand on the lower back and hamstrings, the AI analyzes your recent sleep data and lumbar recovery status to prescribe the optimal volume for today's session. If you have flagged lower back sensitivity in your profile, the system can automatically suggest a reduced range of motion or swap this for a floor-based alternative like glute bridges. Over time, the app learns your specific strength curve, adjusting the intensity to ensure you stimulate the muscles without exceeding your recovery capacity.
Form Cues
- Hold the medicine ball against your thighs and shins throughout the movement
- Push your hips backward as if closing a car door with your glutes
- Maintain a slight, fixed bend in your knees
- Keep your spine neutral and gaze directed forward and down
- Squeeze your glutes forcefully to return to a standing position
- Don't let the ball drift away from your body
- Don't round your lower back at the bottom of the movement
- Don't squat down by bending your knees excessively
- Don't hyperextend or lean backward at the top lockout
- Don't look up at the ceiling, which cranes the neck
Common Mistakes
- Rounding the spine (cat-back)
- Turning the hinge into a squat
- Holding the weight too far forward
- Locking the knees completely out
- Hyperextending the lower back at the top
Muscles Worked
This exercise is a powerhouse for the posterior chain, primarily developing the hamstrings and glutes by loading them through a lengthened position. It also heavily recruits the erector spinae and deep core muscles to stabilize the torso, which is crucial for improving posture and preventing lower back injury.
Primary
Secondary
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