excellent hamstring and glute builder, loaded as heavy as you can drive it
the bar sits off your centre of gravity, so holding the bar path is a skill
demand an RDL never makes, and the spine is loaded harder isometrically
that skill demand is a reason to build into the movement, never a reason to
keep it light
Execution
Position the bar high on your traps, feet hip-width apart. Brace your trunk,
flex erectors and unlock your knees.
push your hips back and let your torso fold towards parallel
keep the bar pinned to your traps as the torso travels
descend until your hamstrings stop you
pause briefly in the stretched position to maximize tension
drive your hips forward to stand back up
The lever is longer than an RDL's, so the same hip stretch arrives at less
weight on the bar. Load it as hard as you can hold the path. Work up to that
load incrementally rather than jumping to it.
Purpose
excellent hamstring and glute builder, loaded as heavy as you can drive it
the bar sits off your centre of gravity, so holding the bar path is a skill
demand an RDL never makes, and the spine is loaded harder isometrically
that skill demand is a reason to build into the movement, never a reason to
keep it light
Execution
Position the bar high on your traps, feet hip-width apart. Brace your trunk,
flex erectors and unlock your knees.
push your hips back and let your torso fold towards parallel
keep the bar pinned to your traps as the torso travels
descend until your hamstrings stop you
pause briefly in the stretched position to maximize tension
drive your hips forward to stand back up
The lever is longer than an RDL's, so the same hip stretch arrives at less
weight on the bar. Load it as hard as you can hold the path. Work up to that
load incrementally rather than jumping to it.