Yash Kaushik

 | 1 minute to read

My training cues for RDLs - Hamstrings and Glutes⁣!

Exercise Science
Starting position⁣

RDL starts where at the same position where you lockout your deadlift.⁣ > Shift your body weight to the heels⁣ > Lats engaged all the time ⁣ > Chest upright all the time⁣ ⁣ Hip Hinging (most Important part of the RDLs, most people perform with incorrect form)⁣ > It’s time to push your BUTT BACK (maintaining a neutral spine)⁣ > Slowly lower the weight, breaking the posture at your hips simultaneously.⁣ > DO NOT BREAK AT YOUR KNEE (like you do in a normal deadlift)⁣ > Knee should not move forward⁣ ⁣ Time to FEEL THE STRETCH (Hamstrings)⁣ Mind muscle connection plays a major role where you target your glutes and hamstrings.⁣ So, only think of your BUTT and hams while performing this exercise. ⁣ ⁣ Range of motion (ROM)⁣ The range of motion is highly individual and depends on your target muscles.⁣ > Anywhere between 30 to 60 degrees where you can feel the maximum stretch is your natural ROM⁣ > Anywhere beyond that point will train/damage more of your lumbar region (lower back)⁣ ⁣ Finishing the movement⁣ > Finish pull the weight up and straight⁣ > Going back to the starting position⁣ > Tighten /Contracting your Glutes and Hamstrings at the top⁣ ⁣ and repeat!⁣ ⁣ Post your videos below for clarifications on your training form and posture.⁣ Got a questions? Comment below.⁣

Srija Banerjee

Along with the description and pic, can we also have a small video of doing this?

Global Community background
This page is best viewed in a web browser!