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: 2 Dumbbells

• Beginning from an athletic stance, feet hip-width apart
• Standing on one leg, hold two dumbbells slightly in front of your body using and overhand grips.
• With weight shifted to one side, maintain a slight knee bend on that leg throughout
• Keeping a flat back, hinge and drive yours hips back to lower your chest towards the floor
• You should feel a stretch in the hamstring of the leg you’re balancing on
• Extend the opposite leg backward, foot dorsi flexed, toe down
• Your torso and leg should all be straight and parallel to the floor.
• Head down in neutral position
• Pause at the bottom
• Engage your glute and maintain that in-line posture, hinging only at the hip as you lift the DB’s back to starting position
• Don’t allow your torso to twist, keeping your shoulders square to your hips throughout
• Perform number of reps prescribed, and then switch legs