In this post:

  • activate the VMOs around the knee for better patellar tracking and knee health.
  • activate the glutes for better knee and lower back health.
  • Romanian deadlift variation.

Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

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Hey Nick Ortego here. I’m going to
show you how to do Romanian deadlift
with kettlebells with a few little
tweaks to pull in the glutes more and to
stabilize the knees more. So the glutes.
We’re going to get posterior pull going
on this Romanian deadlift. For the
muscles around the knees, we’re going to
squeeze the ball, a volleyball, kind of a
soft volleyball, or any ball about this
size. A basketball would work, soccer ball would work.

We’re going to do the Romanian Deadlift.
So the Romanian deadlift with
two kettlebells looks kind of like this.
From the side I have a slight bend in
the knees and I’m hinging at the hips.
I’m hinging at the hips and standing
back up with the kettlebells in my
hands. I want to be sure that I’m
utilizing a hip hinge. I have videos about
how to hinge your hips. Check those out
but what you want is to hinge the hips.
Don’t round the spine. When you got
that mastered, practice the Romanian
style kettlebell deadlifts. Grab a rubber
band wrap it around something that won’t
move. Put one loop through the bigger
loop. I have an immovable objects behind me.
Place the rubber band into my hip crease
step away from it a little. Now I’m
getting some resistance to the hip
extension part of the Romanian deadlift
with two kettlebells. After that
place the ball between needs and I
squeeze the hell out of that ball while
I’m pushing my hips forward and doing a
hip hinge. From there I just pick up
the kettlebells and do that movement
while squeezing the ball between my
knees, getting the inner thighs really
ramped up. I’m getting the VMOs the
vastus medialis muscle quad right near
the knee. Improving my patellar tracking.
I’m also having this posterior pull
firing up my glutes.
So I really have to finish this deadlift
with a nice hip extension and glute
activation. Good for warming up for
romanian deadlifts. Good for warming up
pre activating your glutes for any type
of physical activity. Give that a try. Got
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