POSTERIOR CHAIN EXERCISES

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Posterior Chain Exercises is an additional category often overlooked. These strength training exercises target the muscles on the backside including the glutes, hamstrings, calves and lower back. Strength in this portion of the “Power Zone” is imperative

ROMANIAN DEADLIFT (RDL)

The Romanian Deadlift (RDL) is unequalled in increasing the strength in the lower back, hamstrings and the glutes, while working to improve both hip mobility and stability through the effective use of the hip hinge. A Single Leg RDL is a unilateral variation where you balance on one leg while hinging at the hips, requiring additional hip stability.

Single Leg RDL: Assist / Reach

• Beginning from an athletic stance, your feet hip-width apart
• Attach a long resistance band securely above to use for assistance
• Shift all your weight to one leg maintaining a slight knee bend throughout
• Keeping a flat back, hinge and drive yours hips back to lower your torso towards the floor
• You should feel a stretch in the hamstring of the leg you’re balancing on
• Maintain a neutral spine throughout the movement with head down in a double chin position
• Reach forward with the opposite side arm extending backward with the same side leg
• Your arm, torso and leg should all be straight and parallel to the floor.
• Pause and then maintaining a straight line, engage your glute and return to starting position