The KB Romanian Deadlift is a lower body posterior chain exercise used in the first phase while training at DARE.
This movement is excellent for targeting the musculature of the hamstrings and glutes while also teaching the correct execution of the hinge pattern.
Tips & Cues for performing the KB RDL correctly:
- Stand with feet shoulder-width apart.
- Start from a standing position holding the KB with a tight grip.
- Engage the lats by pulling the shoulders back and down or "scaps in your back pocket". This will engage the musculature of the upper back.
- The KB should travel directly down and back between your legs.
- On the way down, hinge from the hips by pushing the hips "back & up"
- There should be a slight bend in the knees.
- Let the KB travel down between your legs as far as your mobility allows, while keeping a neutral spine.
- Return to starting position.
- Keep your arms straight at the top of the movement.
- As you stand tall, move your hips through and squeeze the glutes at the top.
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26 авг 2024
