Romanian Deadlifts (RDLs)
Execution
1. Holding a barbell with an overhand grip, position your feet shoulder-width apart.
2. Bend your knees slightly.
3. Keeping your back straight, start lowering the bar by pushing your hips backward.
4. Lower the bar until you feel a stretch in your hamstrings.
5. Rise back up to the starting position.
Muscles Involved
Primary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Secondary:Erector spinae
Swimming Focus
The primary targets of RDLs are the gluteus maximus and the hamstring muscle group, muscles that are important in extending the hips when performing starts and when transitioning into a streamlined position off each turn wall. The gluteal muscles and hamstrings are also important in extending the hips during the propulsive portion of the breaststroke kick.
To ensure proper performance of the exercise, focus on the following: (1) Keep your head up because looking downward will roll the shoulders and place extra stress on the back, (2) keep the back flat during the entire movement, and (3) isolate the movement to the hips.
SAFETY TIP
If performed improperly, especially when using heavier weights, this exercise presents a risk of injury, so younger swimmers should avoid it.
Physioball Hamstring Curl
Execution
1. Lie on your back and position a physioball under your heels.
2. Tighten your core muscles and lift your hips toward the ceiling.
3. Without letting your hips drop, pull your heels toward your buttocks.
4. Straighten your legs until your body is in a straight line extending from your ankles to your shoulders. Then repeat.
Muscles Involved
Primary:Gluteus maximus, biceps femoris, semitendinosus, semimembranosus
Secondary:Erector spinae
Swimming Focus
Breaststrokers who want to strengthen their hamstrings will find this a useful exercise. This exercise is also valuable because it targets the hamstrings, gluteus maximus, and erector spinae, which contribute to holding a tight streamlined position. Those who do not have access to a formal weight room will find this a good exercise for the hamstrings because the only equipment needed is a physioball.
Before implementing this exercise, you must first master the physioball bridge exercise described in chapter 6 (page 138). To maintain proper body position, the core muscles must be activated during the entire exercise. Failure to recruit the core stabilizers will cause the hips to drop downward and decrease the effectiveness of the exercise. To avoid placing undue stress on the neck and head, make sure that you maintain shoulder contact with the ground.
VARIATION
Single-Leg Physioball Hamstring Curl
Because the isolation to one leg requires increased balance and core strength, this advanced variation should be used as a progression only after you are adept at performing the double-leg curl. The primary focus should be on holding the body in a straight line from the ankles through the knees, hips, and shoulders.
Leg Curl
Execution
1. Lie facedown on a hamstring curl machine and hook your heels under the roller pads.
2. Pull your heels toward your buttocks in an arcing motion.
3. Slowly lower the weight to the starting position.
Muscles Involved
Primary:Biceps femoris, semitendinosus, semimembranosus
Secondary:Gastrocnemius
Swimming Focus