Strength

Staggered Stance Med Ball Romanian Deadlift

The Staggered Stance Med Ball Romanian Deadlift enhances lower body strength and back stability. With a bend, staggered stance, and medicine ball, it targets the lower back, thighs, and hips, while improving balance.
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Staggered Stance Med Ball Romanian Deadlift instructions
Step-by-step instructions
1
Place a medicine ball in front of you on the floor.
2
Stand erect and set one foot about a foot's length in front of the other, as you would in a staggered stance.
3
Bend at the hips to pick up the ball, keeping your back straight. The leg that is behind should bend slightly while the leading leg stays fairly straight.
4
Grip the medicine ball with both hands and lift back up to your starting position using mostly the power in your back and the leg that you have placed in front.
5
Put the ball down again in a controlled way and straighten back up to complete the rep. Repeat for the programmed number of reps.
Place a medicine ball in front of you on the floor.
Stand erect and set one foot about a foot's length in front of the other, as you would in a staggered stance.
Bend at the hips to pick up the ball, keeping your back straight. The leg that is behind should bend slightly while the leading leg stays fairly straight.
Grip the medicine ball with both hands and lift back up to your starting position using mostly the power in your back and the leg that you have placed in front.
Put the ball down again in a controlled way and straighten back up to complete the rep. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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