BANDED ROMANIAN DEADLIFT (RDL)

Muscle Group
Primary – Posterior Chain (Hamstrings, Gluteus Maximus [Buttocks])
Secondary – Erector Spinae, Gastrocnemius (Calves), Quadriceps (Thighs), Gluteus Medius

PERSONAL TRAINER INSTRUCTION  :

Banded Romanian-Deadlift RDL Start

Start by evenly running the band underneath both of your feet. Be sure to check that the resistance is even on both sides before beginning the exercise. Start in a hinged position with your hips back, knees slightly bent (due to the hips being bent back), and a neutral spine / straight torso forward. Your weight should be on your midfoot to heels with the ability to wiggle your toes through the movement.

Drive through the heels and consciously contract the gluteus maximus [buttocks] until fully contracted and standing upright.

A good cue to remember is to “pinch a penny” at the top of the repetition.

When you’re in the hinged forward position, you should feel a stretch in the hamstrings. If you do not, recheck your form to ensure your back is straight and your knees are slightly bent (again – due to the hips being back, not because you’re leaning forward). We advise seeking help from one of our personal trainers before attempting this exercise alone.

Muscle Group

Primary – Posterior Chain (Hamstrings, Gluteus Maximus [Buttocks])
Secondary – Erector Spinae, Gastrocnemius (Calves), Quadriceps (Thighs), Gluteus Medius

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