Dumbbell RDL's

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Slight bend in the knees

  • Push your hips back/to the sky (drive you bum back) whilst maintaining a neutral spine (hinge at the hips)

  • Keep the dumbbells close to your body

  • Chase the stretch in the back of the legs (hamstrings)

  • Drive up by squeezing your glutes into the dumbbells (don't hyperextend the lower back at the top) 

MAIN MUSCLE - HAMSTRINGS

Hamstrings

Sumo deadlift

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Keep the bar close to your body

  • Core braced and spine neutral

  • Whilst maintaining a neutral spine, drive up by pressing the ground away from you then squeezing your glutes into the bar (don't hyperextend the lower back at the top)

  • Slowly control the movement back down by driving your hips back (hinge at the hips)and slightly squatting

  • Once the weight is dead to the ground you can repeat

MAIN MUSCLE - HAMSTRINGS

Barbell deadlift

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Keep the bar close to your body

  • Core braced and spine neutral

  • Whilst maintaining a neutral spine, drive up by pressing the ground away from you then squeezing your glutes into the bar (don't hyperextend the lower back at the top)

  • Slowly control the movement back down by driving your hips back(hinge at the hips) and slightly squatting

  • Once the weight is dead to the ground you can repeat

MAIN MUSCLE - HAMSTRINGS

FULL TUTORAL

Seated leg curl (single leg)

KEY COACHING POINTS:

  • Curl the heel towards your glutes

  • Squeeze at the bottom to achieve maximum contraction of the hamstrings

  • Slowly control the weight back up (DON'T lock out at the knees)

  • Maintain the tension in the muscles through the full range of motion

MAIN MUSCLE - HAMSTRINGS

45 degree hip extension

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Slight bend in the knees

  • Push your hips back/to the sky (drive you bum back) whilst maintaining a neutral spine (hinge at the hips)

  • Chase the stretch in the back of the legs (hamstrings)

  • Drive up by squeezing your glutes into the pad (don't hyperextend the lower back at the top) 

MAIN MUSCLE - HAMSTRINGS

Sumo Deadlift (with reset)

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Keep the bar close to your body

  • Core braced and spine neutral

  • Whilst maintaining a neutral spine, drive up by pressing the ground away from you then squeezing your glutes into the bar (don't hyperextend the lower back at the top)

  • Slowly control the movement back down by driving your hips back and slightly squatting

  • Once the weight is dead to the ground you can repeat

MAIN MUSCLE - HAMSTRINGS

Deadlift (with reset)

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Keep the bar close to your body

  • Core braced and spine neutral

  • Whilst maintaining a neutral spine, drive up by pressing the ground away from you then squeezing your glutes into the bar (don't hyperextend the lower back at the top)

  • Slowly control the movement back down by driving your hips back and slightly squatting

  • Once the weight is dead to the ground you can repeat

MAIN MUSCLE - HAMSTRINGS

Nordics

KEY COACHING POINTS:

  • Slowly control yourself down (using the hamstrings to slow you down)

  • Make sure you DON'T arch the lower back

  • Press up by pushing off the ground then engaging the hamstrings to take you the rest of the way up

  • Squeeze at the top to achieve a maximum contraction of the hamstrings and glutes

  • Your knee, hips and shoulders should form a straight line through the full range of motion

MAIN MUSCLE - HAMSTRINGS

RDL

KEY COACHING POINTS:

  • Shoulder blades pinned back

  • Slight bend in the knees

  • Push your hips back/to the sky (drive you bum back) whilst maintaining a neutral spine (hinge at the hips)

  • Keep the bar close to your body

  • Chase the stretch in the back of the legs (hamstrings)

  • Drive up by squeezing your glutes into the bar (don't hyperextend the lower back at the top) 

MAIN MUSCLE - HAMSTRINGS

FULL TUTORIAL

The RDL (Romanian Deadlift) is a compound hinge movement focusing on the hamstrings (back of legs), specifically the eccentric (way down) part of the exercise where we are trying to achieve maximum stretch through the hamstrings. The starting position is holding the bar at hip level with a pronated grip. Your shoulders should be pinned back, your back neutral and your knees slightly bent. Once you have a strong starting position, you’ll be ready to start the movement. Lower the bar by pushing your bottom back as far as you can. Keep the bar as close to your body as possible (it should slide down your legs) and keep your shoulders pinned back. You’ll know when you’re doing it correctly as you’ll feel an incredible stretch in the hamstrings. Once you’ve reached full stretch (generally just below the knee), you can then start to bring the weight back up by driving your hips forward and locking out at the hip joint to achieve full squeeze of the glutes. Make sure your back stays straight through the full range of motion.

Lying leg curls

KEY COACHING POINTS:

  • Curl the heels towards your glutes

  • Squeeze at the top to achieve a maximum contraction of the hamstrings

  • Make sure you DON'T arch the lower back

  • Slowly control the weight back down (DON'T lock out at the knees)

  • Maintain the tension in the muscles through the full range of motion

MAIN MUSCLE - HAMSTRINGS

Seated leg curl

KEY COACHING POINTS:

  • Curl the heels towards your glutes

  • Squeeze at the bottom to achieve a maximum contraction of the hamstrings

  • Make sure you DON'T arch the lower back

  • Slowly control the weight back up (DON'T lock out at the knees)

  • Maintain the tension in the muscles through the full range of motion

MAIN MUSCLE - HAMSTRINGS

TRX leg curl

KEY COACHING POINTS:

  • Curl the heels towards your glutes

  • Squeeze at the top to achieve a maximum contraction of the hamstrings and glutes

  • Make sure you DON'T arch the lower back

  • Slowly control the weight back down (DON'T lock out at the knees)

  • Maintain the tension in the muscles through the full range of motion

MAIN MUSCLE - HAMSTRINGS