Steph Curry of
the Golden State Warriors is one of the most prominent NBA player right now. In
the year 2011-12 Curry suffered from multiple sprains and underwent surgery on
his right ankle to repair torn ligaments. Ankle sprains is one of the most
common injury in the NBA. Most ankle sprains result from excessive inversion
which causes damage to the lateral ligament structures which primarily affect
the anterior talofibular ligament and calcaneaofibular ligament. Steph Curry
was relying on his ankles for speed and change of direction. He was also
generating force through his ankle which led to his ankle injuries. Curry then
changed his training style to strengthen and build his hips. The goal of his
new training style was to generate more power through the hips and release
tension on the ankles. Curry utilizes single-leg movements to strengthen his
legs, core, and glutes to take pressure away from his ankles and increase
balance. The single-legged Romanian deadlift is a closed kinetic chain exercise
Curry performs to develop strength in his legs for explosive movements when
sprinting, jumping, and changing directions.

            The movement of single-legged RDL
spans three joints with extension at the hip, knee, and ankle utilizing several
muscles groups thus making it a compound exercise. Single-legged RDL is
performed by balancing on one leg, standing tall, hinging the hips, and trying
to get back up without touching the ground. The key movement to this exercise
is hinging the hips because it is one of the most effective way for building
lower body strength. The trunk joint acts as a stabilizer because it maintains
extension. Erector spinae and quadratus lumborum are trunk extensor muscles
that isometrically contracts during the lifting phase. At the hip joint, the
action that occurs is extension. The muscles that are agonists in this lifting
phase are the hip extensors which involve the gluteus maximus, semimembranosus,
semitendinosus, and biceps femoris. The action occurring at the knee joint is
also extension. The knee extensor muscles used are rectus femoris, vastus
medialis, vastus intermedius, vastus lateralis which is also known as the
quadriceps. The action of the trunk joint during the lowering phase is still
the same, it still maintains extension and the trunk extensors are
isometrically contracted. During the lowering phase, flexion at the hip joint
occurs and the hip extensor muscles are eccentrically contracted. Flexion at
the knee joint also occurs during the lowering phase and the knee extensors or
the quadriceps eccentrically contract.

            Basketball players suffer from foot
and ankle injuries due to the explosive movements of jumping, running, and
changing directions. To treat and prevent ankle sprains, single-legged RDL is
utilized in many ways. The single-legged RDL is a great exercise for developing
strength throughout the posterior chain. The hamstrings and gluteal muscles are
strengthened because they are powerful hip extensors involved in walking,
running, and jumping. The core is also strengthened because it is isometrically
contracted to keep the spine properly aligned and prevents rotation of the hips
and shoulder. By working one leg at a time the workout challenges and improves
balance more quickly and efficiently compared to the standard Romanian
deadlift. The single-legged RDL corrects strength imbalances. Working one leg
at a time allows to check which leg is more dominant this gives the opportunity
to address any subsequent imbalances. The compound exercise keeps the joints
properly aligned while eliminating extraneous movements thus helping with
stability. This is very important because the single-legged RDL can help
prevent wear and tear in joints.

single-legged Romanian deadlift is a close kinetic chain workout that is
beneficial to athletes because it strengthens and builds muscles but also works
on balance and stability. This a great workout to release stiffness away from
the ankles and activate the muscles of the hip when performing explosive