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: Landmine

An Athlete can either utilize and landmine attachment or place the end of the bar in a stable corner

• Beginning from an athletic stance, perpendicular to the end of the bar, feet hip-width apart
• Grab the end of the bar with the inside hand using and overhand grip.
• Shift all your weight to the outside 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
• Extend your inside leg backward, foot dorsi flexed, toe down
• To begin, your torso and leg should all be straight and parallel to the floor.
• Head down in neutral position
• Engage your glute and maintain that in-line posture, hinging only at the hip as you lift the bar
• Don’t allow your torso to twist, keeping your shoulders square to your hips throughout
• Pause, and then under control. Return the weight to floor in the same fashion