the rails hold the bar in line for you, so you can push your hips back further
without it drifting away from your legs
rail friction adds to the way up and takes away from the way down, so the
eccentric is lighter than the number on the bar suggests
Execution
Set the bar at mid-thigh height and take an overhand grip, feet hip-width apart.
Unrack and stand tall. Brace your trunk, flex erectors and unlock your knees.
push your hips back and let the bar run down the rails against your legs
descend until you feel a deep stretch in your hamstrings
pause briefly in the stretched position to maximize tension
drive your hips forward to return to standing
keep your weight through the midfoot rather than leaning into the bar
The lighter eccentric is the trade you are making here, and the stretch is where
the stimulus lives. Worth knowing when you compare this to your free-weight RDL.
Purpose
hamstring and glute builder on a fixed bar path
the rails hold the bar in line for you, so you can push your hips back further
without it drifting away from your legs
rail friction adds to the way up and takes away from the way down, so the
eccentric is lighter than the number on the bar suggests
Execution
Set the bar at mid-thigh height and take an overhand grip, feet hip-width apart.
Unrack and stand tall. Brace your trunk, flex erectors and unlock your knees.
push your hips back and let the bar run down the rails against your legs
descend until you feel a deep stretch in your hamstrings
pause briefly in the stretched position to maximize tension
drive your hips forward to return to standing
keep your weight through the midfoot rather than leaning into the bar
The lighter eccentric is the trade you are making here, and the stretch is where
the stimulus lives. Worth knowing when you compare this to your free-weight RDL.