Steph Curry ofthe Golden State Warriors is one of the most prominent NBA player right now.
Inthe year 2011-12 Curry suffered from multiple sprains and underwent surgery onhis right ankle to repair torn ligaments. Ankle sprains is one of the mostcommon injury in the NBA. Most ankle sprains result from excessive inversionwhich causes damage to the lateral ligament structures which primarily affectthe anterior talofibular ligament and calcaneaofibular ligament.
Steph Currywas relying on his ankles for speed and change of direction. He was alsogenerating force through his ankle which led to his ankle injuries. Curry thenchanged his training style to strengthen and build his hips. The goal of hisnew training style was to generate more power through the hips and releasetension on the ankles. Curry utilizes single-leg movements to strengthen hislegs, core, and glutes to take pressure away from his ankles and increasebalance. The single-legged Romanian deadlift is a closed kinetic chain exerciseCurry performs to develop strength in his legs for explosive movements whensprinting, jumping, and changing directions.
The movement of single-legged RDLspans three joints with extension at the hip, knee, and ankle utilizing severalmuscles groups thus making it a compound exercise. Single-legged RDL isperformed by balancing on one leg, standing tall, hinging the hips, and tryingto get back up without touching the ground. The key movement to this exerciseis hinging the hips because it is one of the most effective way for buildinglower body strength. The trunk joint acts as a stabilizer because it maintainsextension.
Erector spinae and quadratus lumborum are trunk extensor musclesthat isometrically contracts during the lifting phase. At the hip joint, theaction that occurs is extension. The muscles that are agonists in this liftingphase are the hip extensors which involve the gluteus maximus, semimembranosus,semitendinosus, and biceps femoris.
The action occurring at the knee joint isalso extension. The knee extensor muscles used are rectus femoris, vastusmedialis, vastus intermedius, vastus lateralis which is also known as thequadriceps. The action of the trunk joint during the lowering phase is stillthe same, it still maintains extension and the trunk extensors areisometrically contracted. During the lowering phase, flexion at the hip jointoccurs and the hip extensor muscles are eccentrically contracted. Flexion atthe knee joint also occurs during the lowering phase and the knee extensors orthe quadriceps eccentrically contract. Basketball players suffer from footand ankle injuries due to the explosive movements of jumping, running, andchanging directions.
To treat and prevent ankle sprains, single-legged RDL isutilized in many ways. The single-legged RDL is a great exercise for developingstrength throughout the posterior chain. The hamstrings and gluteal muscles arestrengthened because they are powerful hip extensors involved in walking,running, and jumping. The core is also strengthened because it is isometricallycontracted to keep the spine properly aligned and prevents rotation of the hipsand shoulder. By working one leg at a time the workout challenges and improvesbalance more quickly and efficiently compared to the standard Romaniandeadlift. The single-legged RDL corrects strength imbalances. Working one legat a time allows to check which leg is more dominant this gives the opportunityto address any subsequent imbalances. The compound exercise keeps the jointsproperly aligned while eliminating extraneous movements thus helping withstability.
This is very important because the single-legged RDL can helpprevent wear and tear in joints. Thesingle-legged Romanian deadlift is a close kinetic chain workout that isbeneficial to athletes because it strengthens and builds muscles but also workson balance and stability. This a great workout to release stiffness away fromthe ankles and activate the muscles of the hip when performing explosivemovements