BB RDL (Glute focus)

1. Whereas conventional deadlifts are more push and hinge, RDLs primarily focus on the hinge movement.
2. Lock lats down, feet shoulder width, grip just outside legs, corkscrew feet into floor, upright posture with slight posterior pelvic tilt, imagine crushing bar with hands and trying to bend it around body, brace core.
3. On descent, slight bend in knees is good with no forward knee tracking. Unhinge hips as far back as possible and let the bar travel down the front of the legs. Maintain spinal neutral alignment.
4. The bar will not be able to touch the floor due to hams, therefore this movement is a constant tension movement. Keep bar above mid foot on the way up and imagine using hams and glutes to initiate concentric.
5. To involve more glutes, squeeze glutes hard at the top with complete lockout and posterior pelvic tilt.

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Jayden Kafanelis (PT, Exercise Scientist, Massage Therapist, & Nutrition Coach)
B.Science (Exercise Science/Biomedical Science), M.Biotechnology, G.DipPsychSci