SINGLE LEG ROMANIAN DEADLIFT:
WHEN MORE ROM* IS NOT BETTER *ROM = Range of motion
This 1 minute video includes 4 takes:
TAKE : Lateral view, Rear Leg straight and aligning heel, knee, hip and shoulder.
TAKE : Back View, Rear leg straight and aligning heel, knee, hip and shoulder
TAKE : Back View, Rear Leg rather high and touching point of reference with the heel.
TAKE : Lateral view, Rear Leg rather high and touching point of reference (barbell on the rack) with the heel. CONCLUSIONS:
Takes and present corrective alignment between the main joints. The back view allows to appreciate a similar height of both hips, which reduces hyperextension of the lumbar area. . Takes and apparently show greater range of motion (ROM) . However, I'm not only flexing the right knee in my intent to touch the barbell with my heel but, there is a compensatory elevation of the right hip (as shown on take 3), which create unnecessary pressure in the lumbar spine. In my personal case, keeping the rear leg straight and rather low allows me to get optimal activation of my gluteus maximus and medius, hamstrings, lats, spine erectors and, by stretching back nice and long (by using the load as a cojnter-balance) adductors . Did a mention glut med? When doing Single Leg RDL, keep the standing leg's tibia as still as possible, which means minimal ankle dorsiflexion, as shown in my video. Many guys bend the rear leg so as to manage more load. Not a good idea. Remember, this is an accessory exercise. You don't need to challenge yourself with 1RM in this one. In fact, it helps to groove the hip hinge and its beautifully responsive around 4-6 reps when it comes to build strength and around 8-12 to achieve continuos tension and muscular activation. So there, the SL RDL might become in another booty-builder for your training arsenal. Drop a comment and feedback to keep making compelling posts. Have a terrific weekend. Will . .
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