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Medicine Ball Romanian Deadlift
Medicine ball Romanian deadlift is a hip hinge that targets hamstrings, glutes, and lower back to build posterior chain strength and stability; emphasizes eccentric control for improved posture and power.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Adductors, Traps
Accessory Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis
Adductors
3/10Traps
3/10Forearms
2/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet hip-width apart, slight knee bend, holding medicine ball in both hands in front of thighs. Engage core, shoulders back, chest up.
- Push hips back to initiate hinge, keeping knees slightly bent.
- Lower medicine ball along thighs and shins, maintaining neutral spine.
- Continue until hamstring stretch felt, typically mid-shin.
- Drive hips forward using glutes and hamstrings to stand tall.
- Squeeze glutes at top without arching back.
Coaching Tips
Form Cues
- Hips back first
- Neutral spine always
- Knees soft
- Chest up
- Glutes squeeze
Breathing
Inhale during hinge and lowering, brace core; exhale as you drive hips forward.
Tempo
3-1-1
Range of Motion
Hinge until strong hamstring stretch with back straight, medicine ball to mid-shin; full hip extension at top.
Safety
Safety Notes
- Avoid if acute lower back pain
- Stop at sharp pain
- Prioritize form over depth
- Engage core throughout
- Maintain shoulder retraction
Spotting
Spotting not typically needed; use lighter ball or partner for form check if beginner.
Common Mistakes
- Rounding lower back
- Excessive knee bend
- Leaning forward from spine
- Poor grip on ball
When to Avoid
- Acute lower back injury
- Hamstring strains
- Poor spinal stability
Flexibility Needed
- Adequate hip hinge mobility
- Hamstring flexibility for stretch
Build Up First
- Mastery of bodyweight hip hinge
- Core engagement competency
Also known as
Med Ball RDL, Medicine Ball Hip Hinge, Ball Romanian Deadlift
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