Does this sound familiar? You’re doing one of the greatest exercises ever …the Romanian Deadlift…and no matter how hard you try, you can’t keep your lower back out of it and it’s causing pain? Don’t worry, you’re not alone. In today’s coaching I’m going to share two alternatives that will give you the same gains as an RDL without the pain.
WHY DOES THE LOW BACK PAIN HAPPEN?
There are a couple of factors that could play into you always feeling your lower back when doing RDLs. Typically, the lower back comes into play when you’re unable to properly brace your abs and your pelvis rotates a little too much. Think about having too much butt sticking out like you’re trying to get some extra likes on Instagram!
The other usual cause is your hips are simply not ready for bilateral hinging (hinging with both hips at the same time). This means you have some funkiness going on in those hips.
However, whichever situation you’re in, you can still keep working on your hip hinge with the variations you’ll learn today.
TWO ALTERNATIVES TO TRY
Try both out and see which one you feel more comfortable with. The first version we’ll have you setup in a slightly staggered stance. This version eliminates the amount of bilateral hip flexion required for the RDL. One leg flexing is way easier than two. The next version will be on one leg only. However, this isn’t a balance exercise, it’s a hip exercise.
Dumbbells or kettlebell you can hold for load
Something to balance with like a bench, rig, counter, chair, etc.
HOW TO PROGRAM THIS
Start out with 2-3 sets of 10 and work up to 2-3 sets of 15. Once you’ve mastered that you can start adding load.
BUT DON’T FORGET…
If you’re always feeling your lower back than you have a hip/spine mobility issue that we can fix real quick. Click the link below to get my Sticky Hips Cheatsheet to pinpoint where your problems are coming from or where weaknesses may be lurking so you can take action.
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified