Скачать или смотреть Lower back pain when doing RDL’s

Are you having pain in your lower back or not feeling the glutes when performing RDL’s

so let’s break down how to optimize glute hypertrophy as well as avoiding lower back pain.

1. Retract your shoulder blades and keep the barbell/DB close to your shins if it floats to far away it will engage the back

2. The slight bend in the knee takes away from the hamstring & low back muscles, which in returns allows greater Glute tension.

Are you having pain in your lower back or not feeling the glutes when performing RDL’s

so let’s break down how to optimize glute hypertrophy as well as avoiding lower back pain.

1. Retract your shoulder blades and keep the barbell/DB close to your shins if it floats to far away it will engage the back

2. The slight bend in the knee takes away from the hamstring & low back muscles, which in returns allows greater Glute tension.

3. Stop mid shin. A shorter range of motion is key to stay in a range that allows the glutes to fully lengthen without recruiting too much muscle tissue from other muscle groups (hamstrings, lower back).

4. Avoid either looking up or to the side during the motion, this can cause extension through the spine. One of the keys to making this exercises target your hamstrings & glutes is maintaining a neutral spine.

5. Our goal is to achieve full hip flexion ( training the glutes in a stretched position) think of an RDL like a vertical Hip Thrust oppose to just going up and down.

Hope this helps someone, Happy Saturday ❤️
#fitness #glutesworkout #tips