Here are a few things that can go wrong during the RDL. You must check in with yourself to make sure you’re lifting as safely as possible and know when to pull the cord. Not every rep will be in textbook form, but it’s important to maintain structural integrity as long as possible. At the same time, utilizing a lighter load on the bar and resting 20-40 seconds between sets. For Endurance: Perform 2-3 working sets of 12 or more reps.For Strength: Perform 3-5 working sets of 1-5 reps, leaving 0-2 reps in the tank each set.Ideally, you should use a moderate to heavy load. ![]() For Muscle Mass: Perform 3-4 working sets of 8-12 reps, leaving 2-3 reps in the tank each set.Here are a few programming guidelines on incorporating the RDL into your training program to get the most out of it for your desired goal. Whether your goal is to induce muscular hypertrophy, enhance muscular strength, or develop muscular endurance, different rep ranges and rest periods will yield and facilitate various adaptations. Step 4 - Pull Your Hips To The BarĪs you’re moving through the second half of the exercise, dig your legs into the ground, pull your chest up and squeeze your glutes to bring your hips back to the bar to return to your upright position.Ĭoach’s Tip: Imagine that your hips and the barbell are two magnets trying to connect with one another. Continue to tip over until you feel a strong stretch in your hamstrings.Ĭoach’s Tip: Image there’s a rope tied around your waist, pulling your hips back. Maintain balance over the center of your foot. ![]() Your knees will slightly unlock as your hips start to track backwards. Step 3 - Shoot Your Hips Backwardīegin leaning forward while keeping the bar close to your body with a flat back. Deadlift the bar up to a standing position.Ĭoach’s Tip: Think about “hugging” your torso with your arms to contract and stabilize your lats. Even though the muscles of your upper back don’t go through a significant range of motion, it’s crucial to engage them to keep a tight core and to keep the bar close to your body. Step 2 - Brace Your BackĪs you grip the bar, begin tightening your entire back. If you have longer arms and legs, you might take a wider stance or grip, for example. Situate your feet underneath your hips and grip the bar slightly wider than shoulder width.Ĭoach’s Tip: Find a comfortable setup that works with your body. Position the bar directly in front of you on the floor, with an inch of space between your shins and the bar. ![]() You can perform the RDL with your external load of choice, but this guide will require a barbell as well as some iron or bumper plates. Here are a few helpful, actionable nuggets to help you improve your setup and execution of the RDL. Muscles Worked by the Romanian Deadlift.The versatility of this exercise is limitless, but it begs the question how do you properly perform the RDL? Follow along to learn how to execute the RDL so it can help you move the needle closer to your goals. Video can’t be loaded because JavaScript is disabled: Romanian Deadlift Guide - Form, Muscles Worked, and Programming ()
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