a cross between a jefferson curl and a deadlift: the legs stay straight like
the curl, the bar comes off the floor like the pull, and it loads like one
not a Romanian deadlift: an RDL starts at the top with a neutral spine, this
starts on the floor with the legs straight and the back rounding
the locked legs hand the whole range to the hamstrings and the spine, so it
stretches harder than any pull done with bent knees
Execution
Stand with feet hip-width apart, bar over your midfoot. Keep your legs close to
locked and reach down for the bar, letting your back round to get there. Brace
your trunk and flex erectors.
push the floor away with your legs staying straight
let your back straighten gradually as the bar rises
finish by extending your hips and standing tall
lower by hinging back, bar against your legs
let your back round again at the bottom to reach the floor
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.
Purpose
a cross between a jefferson curl and a deadlift: the legs stay straight like
the curl, the bar comes off the floor like the pull, and it loads like one
not a Romanian deadlift: an RDL starts at the top with a neutral spine, this
starts on the floor with the legs straight and the back rounding
the locked legs hand the whole range to the hamstrings and the spine, so it
stretches harder than any pull done with bent knees
Execution
Stand with feet hip-width apart, bar over your midfoot. Keep your legs close to
locked and reach down for the bar, letting your back round to get there. Brace
your trunk and flex erectors.
push the floor away with your legs staying straight
let your back straighten gradually as the bar rises
finish by extending your hips and standing tall
lower by hinging back, bar against your legs
let your back round again at the bottom to reach the floor
Let your back round if you're adapted to spinal flexion. Work towards it
incrementally.