Back to the top
X
rdl romanian deadlift

Hybridmattg

rdl romanian deadlift
In Tagged as

Romanian Deadlift Guide: Definition, Benefits, and How-To

Overview

Deadlifts are vital components of every strength training routine, as they provide an array of benefits for your body.

These exercises build core strength to help you become more efficient at motor patterns, trunk stabilization, and coordination. For this reason, deadlifts are extremely popular among athletes and regular people.

In this article, we will discuss a deadlift variation –Romanian deadlift– and see the primary benefits it provides.

The Romanian deadlift 

The Romanian deadlift is a variation exercise used to boost the strength of the posterior chain muscles (e.g., gluteus maximus, hamstrings).

This exercise targets the core muscles, as well as the lower body with one movement, making it the perfect variation for people with weak core muscles, chronic back pain, and other issues in the lower half of the body.

The main difference between the Romanian and traditional deadlift is the placement of the workload. You see, traditional deadlifts place the majority of the load on the anterior portion of the knees, whereas the Romanian deadlift engages the hip extensor muscles and the posterior knee.

Note that some professional trainers believe that this exercise is more suited for those with experience in the field of strength training and deadlifts due to the complexity of the movement and the level of balance and coordination required.

The benefits of the Romanian deadlift

The Romanian deadlift is a great workout to target the posterior chain muscles (an area that’s often underdeveloped in most people) and to teach people how to lift from their hips instead of engaging the lower back.

In a 2020 systematic review published in PLOS ONE, researchers found that the Romanian deadlift is extremely effective at engaging a wide range of muscle groups, especially those that don’t get activated during traditional deadlifts.

Another benefit to this exercise is the standing hip hinge, which familiarizes people with the correct form of squatting.

For more information about how to hip hinge, check out this blog post.

This exercise will also enhance body awareness of the lumbar and hip movements, which often get neglected.

Finally, the Romanian deadlift improves the strength of core stabilizers responsible for spinal movements.

Romanian Deadlift RDL 

The Romanian Deadlift (RDL) is one of the best exercises for developing hamstring hypertrophy and strength.  Although the RDL isolates the hamstrings the lower back and glutes play a significant role in maintaining stability during this exercise; making the Romanian Deadlift a great compound movement for strengthening the entire posterior chain.

The RDL is typically used to improve exercises like the Deadlift and the Good Morning through eccentric loading and the stretch reflex of the hamstrings. The RDL is not a deadlift however it strengthens the lower back by maintaining a locked lumbar spine under tension throughout the lift.  This technique cue is critical when performing the RDL.

How to perform the Romanian deadlift

Now that you know all about the Romanian deadlift, let’s see how you can perform it:

To execute this movement start by grasping the bar shoulder-width apart and feet are in a narrow stance. It’s easiest to start with the barbell racked so that the barbell is at your hips when you un-rack. Pull your shoulders back and have your chest pushed out.

The initial movement will begin when you start to push your hips back (hip hinge) and allow the barbell to glide down your thighs. Your knees will have a slight bend but should move very little during the exercise. Continue to slide the bar down your legs slightly passed your knees.

Be sure your back does not round when lowering the barbell. Once the barbell is mid-shin, start to drive back upwards, keep the bar close to your body. Return to start position and squeeze your glutes at the top.

  1. Grab the barbell from each end and place it at the hip level.
  2. Draw your shoulders back while you maintain spinal alignment.
  3. Slowly lower the barbell toward the floor and push your hips backward.
  4. Reverse the last movement as you get up into a standing position with the barbell in front of your thighs.

Takeaway message

The RDL is a great exercise to optimize your hip hinging and reduce the strain on your back.

banded good morning how to guide
In , Tagged as

Banded Good Morning: Develop Stronger Links In Your Posterior Chain

The banded Good Morning is an exercise used to strengthen the posterior chain.  The hamstrings, glutes, and low back can be activated without heavy compression on the spine when performing the banded good morning.  This movement can be programmed into a fitness routine to introduce proper hip hinge execution without the use of eccentric loading. The low impact benefits of the banded good morning allow the user to develop new movement patterns, making it an ideal exercise for the novice lifter.  Banded good mornings are also good for warming up the glutes and hamstrings before moving on to more advanced exercises or as an accessory movement after your main lift. This exercise is best performed for high repetitions.

how to perform the banded Good Morning

begin with a large resistance band around the back of your shoulders. Make sure your shoulders are retracted and your chest is pushing out. This allows for better form during the movement. Grab the band and step on it with both feet. Stand up so there is tension on the band. Begin with knees slightly bent, keep your hands gripping the bands and start to push your hips back. Maintain a neutral spine and allow your back to become perpendicular to the ground while still maintaining proper form. Stand back up to the start position and squeeze your glutes. Repeat for desired reps. When executing this exercise aim for a 3:1:1 ratio. This means, a slow 3 count on the downward movement, 1second pause at the bottom, and 1 second back to the standing position.

Bear Crawl
In

Crawl Your Way to a Fitter Physique: Bear Crawl | Exercise Video Guide

CRAWL YOUR WAY
TO A FITTER PHYSIQUE
Bear Crawl

Bear Crawl

The bear crawl is a total body movement that will challenge you from many pathways including, strength, coordination, stability, and mobility. This exercise is performed in the quadruped position (on your hands and knees). Make sure you are properly aligned at the starting position.  Your hips will be directly over your knees while your shoulders, elbows, and wrists are vertically stacked. From there, lift your hips and knees simultaneously, hovering only a few inches off the ground.

how to perform a Bear Crawl

To initiate the bear crawl your opposite arm and leg will lift, move then land in unison. It is important to keep your hips level while maintaining a neutral spine. To help with this we use a tennis ball for self correcting posture cues and to develop fluid movement patterns. This type of accountability prop also helps with increasing focus throughout the exercise. Your crawl should be slow, controlled and deliberate.  

 

Barbell Hip Thrust
In Tagged as

How to Barbell Hip Thrust | Hybrid Movement

barbell Hip Thrust

The barbell hip thrust is a triple threat for the glute and hamstring muscles. This exercise is a display of power, strength, and muscle hypertrophy through hip extension. This hip dominated exercise can be performed as the big movement of the day or as an accessory exercise to your main lift. The barbell hip thrust not only builds strong and powerful glutes but also stronger hamstrings. This exercise will also improve lower back strength and core stability. The lower back and core must remain stable and strong in order to support the weight load for the hamstrings and glutes to fire properly and thrust the bar to full hip extension.

how to perform the  Hip Thrust

Start by sitting on the ground with your legs under the bar and your back against a bench. Your upper to mid back (about right under your shoulder blades) should be supported on the bench and your hands will be holding the bar in a wider grip. Bend your knees so that the bar is on your hips. Press your heels through the ground and raise your hips up allowing your upper body and head to slightly lean back. Pause at the top for a moment and don’t forget to squeeze your glutes. Return to the start position. Pro tip: the barbell can be uncomfortable on the hips so wrap a yoga mat or something soft on the bar for maximal comfort.

Skull Crusher
In

Building a Monster: Skull Crushers | Video Exercise Guide

Skull Crushers

barbell

The Skull Crusher is a single joint pushing exercise for increasing overall strength and mass in the triceps.  Stronger triceps improve all pushing exercises such as bench press and vertical press. There is a greater amount of stress placed on the long head of the tricep when performing the Skull Crusher.  The Skull Crusher is also known as a Skull Splitter, Nose Breaker and Lying Tricep Extension.  There is a subtle yet significant detail that must be implemented when performing the Skull Crusher effectively.  As much as I prefer the name Skull Crusher and Nose Breaker, it really does not paint an accurate visual for execution.  The barbell is not lowered to the nose or forehead.  The wrists, elbows, and shoulders are not stacked.  The barbell is held above the forehead and lowered behind the head then pressed back up to extension.  Align the bar slightly above eye level and begin the exercise.  The bar path is critical in this exercise. Positioning the bar placement slightly above eye level lengthens and loads the long head of the tricep throughout the duration of the exercise.  A grip placement inside of shoulder width is commonly used but this is preference.  It is not recommended to have hand placement any greater than shoulder width. In this demonstration the exercise is performed with a cambered bar but dumbbells can be used.

how to perform a Skull Crusher

Initiate the exercise by slowly lowering the bar behind your head and quickly press the bar back up and away from the body until you are at full extension.  Repeat for the designated repetitions.  If you feel any discomfort in the shoulder end the exercise.  If you can not maintain proper bar path, reduce the amount of weight.  

In Tagged as

How to Perform the Triceps Pushdown | THE RIGHT WAY

Triceps Pushdown

The Triceps Pushdown is a single joint exercise for isolating the lateral (outside) head of the triceps.  I prefer using a rope, but a straight bar or a v-bar are also commonly used.  The rope gives me a greater range of motion at the bottom of the movement which allows me to contract the triceps more effectively.

how to perform a Triceps Pushdown

Initiate the exercise by gripping the rope handles.  Push the rope down towards your hips.  Bend your arms while simultaneously raising your hands back up until your forearms are in contact with your biceps.  Do not allow your elbows to shift forward.  Keep your elbows directly under your shoulders.  Push the rope towards your toes while expanding the gap between your hands until each rope handle spreads to the outside of your hips.

single best squat! rear foot elevated split squat
In , Tagged as

The Single Best Squat: Rear Foot Elevated Split Squat

Rear foot elevated Split Squat

When it comes to selecting exercises that ad multi layers of value all in one movement, the exercise that comes to mind immediately is the rear foot elevated split squat. This exercise could arguably replace any bilateral squat movement without neglecting any strength benefits whatsoever.  This single leg exercise puts a great emphasis on the quadriceps and glutes while concurrently improving balance, stability, and hip mobility. The rear foot elevated split squat can also be performed with low back pain.  As with any unilateral exercise, the exposure of strength asymmetries can be identified and improved upon.  Demonstrated in this video the RFESS is executed with a sandbag. Your hand positioning will be determined by what type of weight you are holding. If you are just introducing to this type of squat begin with only your bodyweight. From there you can progress to a goblet hold, farmer’s hold (2 weights 1 in each hand by your sides), or in the racked position which is demonstrated in this video. We typically use a sandbag as a teaching tool for developing good squatting patterns as well as introducing new strength progressions. This particular combination of a sandbag is a hybrid of the elevated split squat and the front squat.  This front loaded single leg squat challenges thoracic stability under tension and transfers well to exercises like the  barbell front squat.

To set up for this exercise start by having your feet parallel to each other and in front of an object.  Elevated one leg back onto a bench, into a box, whoops, or onto a cosy chair. Begin by kicking your back leg up onto your bench with the laces of your shoes down. While maintaining an upright position begin to lower your knee to the ground. Your knee should tap the ground or come very close. Your thigh should be parallel to your knee. At this point your body will create a straight line from your head all the way to your back knee. It is okay to be on a slight diagonal but be aware that the chest stays up. Do not flex forward. Press your heel through the ground as you raise back up.

half kneeling pallof press
In Tagged as

Pallof Press | The Anti-Core Exercise You Should Be Doing

Pallof Press

The Pallof Press is an anti-rotation exercise used for improving core stability and strength.  This form of the Pallof Press shown in a 1/2 kneeling 90/90 position. This means the outside leg bent in a 90 degree angle and the back leg is also in 90 degrees. Your outside knee should be aligned with your ankle.  This exercise can be performed in a variety ways but the half kneeling Pallof Press is an efficient way for giving the clearest feedback on your current level of core strength.  Allowing for quicker adjustments which will lead to quicker results in strength and stability. This variant also prevents your hips from over compensating the band tension.  Foot placement and outside knee stability will also be clear signals of proper technique.  Basically you can’t get away with cheating on this exercise.  It’s very clear if you are performing this correctly or not.

how to perform a  Pallof Press

Grab a super band with your hand closest to the attachment point while your other hand can then rest on top. Pull the band to mid chest height around the bottom of the sternum, this is the rest position. Pull your shoulders down away from your ears and have your spine in neutral. Your neck should be slightly retracted with your chin slightly tucked down. Press the band out then return to the start position at the sternum. Make sure there is enough tension on the band so it feels as if the band will pull you towards the to the attachment anchor. Be sure that your shoulders stay even with each other. Keep your abdomen tight and squeeze your glutes. Do not let the band move you, stay rigid.

Load More