Everyone has a slightly different bony anatomy. Whether it’s a longer femur, bent shin (tibial torsion), or a rotated hip socket (acetabular retroversion), your anatomy, in addition to your functional goals, should ultimately drive squat depth. So how deep or low should you squat? From an injury prevention and biomechanical perspective, there is only one thing that should matter – posterior pelvic tilt.
In the words of the glute guy @bretcontreras1 himself “deadlifting oozes strength and functionality. There’s something to bending over, grabbing a hold of heavy weight, and standing up with it that makes you feel like a primal powerhouse.” Deadlift variations are simply loaded hip hinge patterns, which is an essential movement pattern to master not only in the gym, but also in day to day function.
In particular The Romanian Deadlift, or RDL, is one of our favorite variations and we’ll be charing our top 5 favorite RDL variations for [P]Rehab and strength and conditioning goals alike.
Hip strengthening should be a stable of any rehabilitation or strength and conditioning program. The hip musculature is capable of generating large amounts of torque used for explosive athletic movements. Additionally, the hips are the key to trunk and core stability, and therefore balance. To be simplistic, our trunk sits on top of our hips. Read more about Bosu Airplanes – Hip Stability Without Ankle Contribution[…]
The single leg Romanian deadlift is one of my absolute favorite exercises. It’s a whole body, complete, functional exercise that can be used for rehabilitation, as well as strength and conditioning purposes alike. While not utilized as commonly in strength and conditioning realms, it’s quite a popular exercise in the physical therapy world due to its ability to work the entire lower extremity posterior chain, while simultaneously challenging one’s balance.
Medial knee collapse, also known as knee valgus, is when the knee collapses or falls inward during any sort of weight bearing activity, like a squat, during gait, or during sport specific movements like cutting. Knee valgus is characterized by hip adduction and hip internal rotation in a flexed hip position. This position of the knee is most commonly associated with a non-contact mechanism of injury of the Anterior Cruciate Ligament (ACL), and occurs in the running or jumping athlete during the deceleration phase of a cutting movement.