Trainer Tip of the Week – Romanian Deadlift (RDL)
The romanian deadlift is a type of deadlift that primarily focuses on the hamstrings. If done correctly however, your lower and upper back will be under tension as well. Along with strengthening these areas, this is also a fantastic exercise to work on the flexibility of your hamstrings. If anyone of my clients has tight hamstrings, the RDL is an exercise we do frequently. To begin, grab a pair of dumbbells or a barbell, and hold the weight down by your thigh. With your knees slightly bent and the weight staying close to yours legs at all times, tip at the hips and lower the weight down as far as you can go (before your back rounds is as far as you can go). Your back should always stay flat, and remember not to bend your knees to lower the weight. A good cue that I tell my clients is to think about sticking out your butt, and keeping your chest up as you go down. As you go down, you should feel an incredible stretch in your hamstrings, and you’ll begin to get more flexible to where you can go down further. If you want to focus more on balance, you can actually do a romanian deadlift with one leg on the ground, and the other in the air! I recommend starting with a lighter weight for 3 or 4 sets of 10-15 reps.
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