Medicine Ball Romanian Deadlift
10 reps
Hinge your hips back to lower the ball, then drive your hips forward to stand tall.
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HAMSTRINGS
Medicine Ball Romanian Deadlift
A Romanian deadlift holding a medicine ball to load the hamstrings, glutes, and lower back. The hinge pattern trains the posterior chain and reinforces good hip mechanics. Adding the ball builds strength and stability that carries over to lifting and everyday movement.
How to do it
- 1
Stand with your feet around shoulder-width apart or slightly wider, knees softly bent.
- 2
Hold a medicine ball in both hands just below your hips.
- 3
Hinge at your hips, pushing your butt back, and let the ball travel down toward the floor while keeping the same slight knee bend.
- 4
Stop when you feel a light stretch in your hamstrings and hold briefly.
- 5
Squeeze your glutes and hamstrings to drive your hips forward and stand tall.
- 6
Keep your core engaged, chest up, and back flat throughout, feeling the work in your glutes and hamstrings, not your lower back.