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.

RDL: Barbell / High Pull

• Beginning from an athletic stance, standing with feet hip-width apart
• Next grab the bar with the same grip you would use to bench, thumbs to smooth
• From the rack, slowly walk the weight out to starting position
• Engage your core and hinge at the hips by pushing your hips back while keeping your back flat to lower your chest. Don’t just lean forward.
• With a slight knee bend, lower the bar keeping contact with your legs as you feel a stretch in your hamstrings
• Your back should get close to parallel to the floor at the bottom of the movement
• Drive your hips forward, press through your heels to return to the starting position
• Ensure that both bar keeps close to your body throughout the movement and focus on squeezing your glutes at the top of each rep
• As you complete the RDL in a fluid motion, continue the weight into a high-pull
• Bar to chest height, elbows bent at 90°, wrists straight
• Control the weight back to waist height before attempting another rep