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exercises

Split-Stance Romanian Deadlift

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How to: Split-Stance Romanian Deadlift

Primary Muscles Used:Upper Legs, Glutes, Hamstrings

Exercise Families:Hinge

Equipment:Barbell

Trainer:Kelsey Wells

  1. Holding a barbell with both hands in an overhand grip (palms facing towards your body) in front of your legs, transition into a split stance with your left foot forward and right foot back, ensuring that your feet are hip-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.
  2. Inhale. While maintaining a split stance, bend your knees slightly and set this as a fixed angle. Without changing the angle of your knees, hinge forwards from your hips and allow the barbell to run along the length of your thighs and halfway down your shins. Ensure that you maintain a proud chest and that your head is an extension of your spine. You should feel tension in your hamstrings (back of your legs).
  3. As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the barbell remains in contact with your left leg. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side.

Alternative Exercises for Barbell

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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