Exercise Planner

  • How to Properly Do a dumbbell Romanian Deadlift

    A Dumbbell Romanian deadlift (RDL) is a great addition and an alternative to the traditional barbell RDL. But, in order to avoid injuries and actually get any benefit from this workout it is important to do the exercise correctly.

    Let’s take an in-depth look at the reasonto use the dumbbell RDL into your training routine and how you can perform the exercise safely and correctly. I am a huge fan of this exercise and attempt to make my clients perform it as often as they can, but it’s also easy to do wrong.

    What Muscles Are Worked Through Dumbbell Romanian Deadlifts?


    Dumbbell Romanian deadlifts, which are similar to the traditional barbell deadlift or Romanian deadlift – primarily target your back and legs, however, they are more focused on the glutes and hamstrings.

    All in all in all, the Romanian dumbbell deadlift works the following muscles:

    Hamstrings. In the full range for the DB Romanian deadlift, your knee remains in a slightly flexed posture. This is the reason why this deadlift technique targets your hamstrings more heavily than the traditional deadlift.
    Glutes. The Romanian deadlift, regardless of the dumbbell or barbell version is a great exercise for the glutes due to the fact that you don’t work your quads as much like in the normal deadlift. Furthermore, you’re bent further downwards during the DB Romanian deadlift, which will force your glutes to be activated more to help bring this weight to the top.
    Middle, upper, back, and the core muscles. The back and the core are involved in the movement in a static way, assisting you to maintain an upright and safe posture throughout the motion. As you reduce the weight and raise it up, your entire back and core must work hard to keep your torso rigid.
    Forearms. And obviously, this DB Romanian deadlift works your arms since you have to remain in your grip throughout the exercise.

    The dumbbell Romanian Deadlifts Benefits


    In relation to the advantages of the dumbbell Romanian deadlift I feel I need to cover Romanian deadlift vs. conventional deadlift generally and the dumbbell vs barbell Romanian deadlift.

    We should first look at exactly how Romanian deadlift with dumbbells compares to its standard counterpart.

    Romanian Vs Conventional Deadlift


    As per the American Council of Exercise, one of the biggest advantages to this Romanian deadlift over the standard deadlift is that it teaches how to lift from the hip. This is especially useful in the squat, since you will need to sit up starting with your hips.
    Many people confuse lumbar motion with hip movement. In any deadlift variation you should flex your hips and not flexyour lower back. Deadlifts require you to lower your back while maintaining your back in a neutral position – most newbies struggle with this as they don’t understand the difference between lumbar and hip flexion.

    Because it is true that the Romanian deadlift is all about the deflexion of the hips it’s a great tool for helping gym users to distinguish between movements in the hips as well as the lumbar.

    In addition aside from that, in addition, the Romanian deadlift is much better for those who want to focus on those posterior chains muscles of your legs, specifically. The normal deadlift is able to work these muscles quite a bit too, but it’s much more quad-dominant.

    In fixing the knee’s angle by adjusting the angle of the knee, the Romanian deadlift is able to put more emphasis on your glutes and the hamstrings, as was explained earlier.

    Dumbbell Vs Barbell Romanian Deadlift


    In comparison to that of the barbell Romanian deadlift, the dumbbell variation offers the following advantages:

    Easy to master. It is easier to master the dumbbell. Romanian deadlift is most likely easier to master because dumbbells are more flexible than barbells. Barbells dictate your body’s angle as well as hand placement, whereas dumbbells can be held any position that is suitable for you.
    The weight distribution is more compact. A proper weight distribution is crucial in any exercise and is one of the things that newbies struggle with. Since you can keep dumbbells nearer to you, the dumbbell Romanian deadlift has the most compact weight distribution and could be more user-friendly as opposed to the traditional bar-based deadlift.
    It is quicker to change weights. This is particularly beneficial for drop sets – you just grab lighter dumbbells when you need to quickly lower weight.
    Home gym friendliness. A dumbbell Romanian deadlift is more home gym-friendly since dumbbells take up less space than a barbell equipped with plates.
    Weight that is lighter. The weight you can lift using the dumbbell Romanian deadlifts are generally lighter too, which should be able to lower the risk of injuries.

    How to Do Dumbbell Romanian Deadlifts?

    Correct execution of exercises like the dumbbell RDL is essential for your health over the long term. Besides, if your form is not correct, your gains are going to be a bit low.

    Here’s how to set up for the RDL and perform it correctly:

    Grab a pair of dumbbells with a suitable weight. If you aren’t sure how much weight to use start with lighter weights, and then add weight as needed.

    Keep your feet hip-width apart, the knees are slightly bent and soft. Keep the dumbbells straight in front of your hips, keeping the palms facing your legs.

    Assume a neutral spine position. Bring your shoulder blades in while keeping your chest straight and ensure that your core stays firm.

    Attach the waistband and lower the weight towards the ground. Begin to lower the weight till you notice tension in your hamstrings and glutes. As you lower, you may be able to bend your knees further although, it is recommended that the knee angle should remain the same throughout the lifting.

    Engage your glutes by pressing your feet into the floor to help lift the weight up.

    Repeat at least as many times as is necessary. For starters, 10 to 12 repetitions in 3 or 4 sets will be sufficient.

    In regards to knee bends, some people bend their knees more than others. The amount you bend your knees is contingent on your individual preferences and flexibility. Try to limit your knees’ bends, but make sure that your spine is in neutral position whatever.

    Dumbbell Romanian Deadlift Form Quick Summary

    Stand with your feet wide apart, then grip the dumbbells with both hands.

    If you have a straight back you can bend your knees and reduce yourself to a 90 degree angle.

    Lower the dumbbells down below your knees and keep them as close to your body as it is possible.

    Be sure your spine remains in a neutral position, ensure that your heels are grounded and then extend your hips and knees while pushing your glutes towards the top of your movement.

    Proper Form for Performing A Dumbbell Romanian Deadlift / Dumbbell RDL – Mistakes to Avoid


    The Romanian deadlift can be difficult for those who are new to the sport, particularly when you’re unfamiliar with the movement’s base – the standard deadlift. Here are some mistakes that you must be on guard for when performing the RDL:

    Locking the knees out. If you lock your knees, then you will not be able maintain a straight spine throughout the range of motion. In addition, you may not have enough hamstring or glute flexibility to do exercises like the RDL by straightening your legs in the first place. Therefore, bending your legs a little is perfectly fine for this workout.
    Rounding of the back. Beginners may not understand what the “hip hinge” cue , so they may have to bend their lumbars instead of their hips. Keep in mind that an ideal RDL requires that all movement occurs at your hips. Your knees and back should not be moving during the exercise (though knee motion is okay as well). This is to ensure that your back is in good health and you’ll get the stretch you need in your hamstrings.
    The GIF above illustrates what your back should not appear like when performing the RDL.

    The way you look is either up or down. To protect your neck it is recommended to look downwards when you lower your weight towards the floor. Some people prefer not to look forward, in order to maintain a neutral spine – this can cause neck strain. Because it’s a part of the spine, your neck should be in alignment with the rest of your back.

    What are the Dumbbell Romanian Deadlift Variations And Alternatives?

    If you’re not keen on the dumbbell Romanian deadlift or wish to spice up your workout Here are some alternatives and variations to try out.

    Single-Arm, Single-Leg Dumbbell RDL (Opposite sides)


    If you’ve mastered the standard dumbbell RDL, then you may test the single-leg Romanian deadlift.

    This type of exercise is typically performed when standing on one foot while holding a dumbbell with the opposite hand. If you are standing on your left leg you must place the dumbbell into your right hand.

    RDL is a single-leg RDL is executed in the following manner:

    Balance on one leg and grab a dumbbell using the other hand. Maintain your leg bent slightly.

    Lean forward to drop the dumbbell. Begin to lower it until your feel that you are able to sense tension on your glute and hamstrings of your leg.

    The dumbbell should be brought back up with your glute.

    The single-leg Romanian deadlift can be extremely challenging for your body’s balance. You should start with very light weight to build the foundation for heavier weights.

    I’m probably not going to perform the single-leg RDL frequently, but it’s an excellent exercise if you’re looking to include more variety in your routine , or even help with an imbalance in your muscles. It’s great for strengthening your core muscles too.

    Single-Arm Dumbbell, Single-Leg RDL (Same side)


    You may also perform one-legged dumbbell RDL by placing the hand on the same side as the leg that is balancing. This variation is performed in the same way as that opposite-side one-leg RDL, but it’s much more demanding on agility and balance.

    Stiff Leg Dumbbell/Barbell Deadlift


    The deadlift for the stiff leg, also known as the barbell dumbbell, is identical to the RDL and is frequently mistaken for it. However, there’s one major distinction between them – that the deadlift with a stiff leg demands only a minimal bend in the knees(straight but not locked legs are great), and it also implies that the bend of the knees need not alter throughout the exercise.

    Due to this subtle change in the way it is executed due to this subtle change in execution, the stiff leg deadlift will strain the hamstrings and glutes more than the Romanian deadlift.

    The weight is often lifted onto the floor in the stiff leg deadlift whereas the RDL usually stops at mid-shins.

    Apart from the knee angle and range of motion, the correct way of performing both styles of deadlifts is identical . You should maintain your upper body firmly in place and move with your hips. You will need more flexibility to properly and safely complete the stiff leg deadlift.

    The Conclusion


    It is a good idea to use a dumbbell. Romanian deadlift is a wonderful exercise that you should definitely try to integrate it into your daily routine. It’s excellent specifically for building posterior chain muscles strength and mass.

    Be sure to keep your back level throughout the entire process and try to feel the muscle tension on your hamstrings while you reduce the weight. These two tips are essential for the safe and efficient performance in the RDL.

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  • How to Do The Daisy Keech Ab Workout

    It’s no secret that the Daisy Keech ab workout has seen more than 23 million views on YouTube since it went live last year. Keech claims that by performing the ab workout each day, you could carve yourself an ideal ‘hourglass waist’ however, I’m skeptical. It’s extremely unlikely to alter your body’s shape Other factors are at play, like genes and nutrition (check our complete guide to achieving an enlarging waist) So to claim a ‘cinched waist’ through a single workout seems deductive. In addition, there’s more to be gained from goals for performance over appearances – the feeling of achievement and self-confidence that come from lifting heavier when exercising for strength, for instance.

    While it’s true that it’s true that the Daisy Keech ab workout may well contribute to more muscle definition, if that’s what you’re looking for, and if you enjoy the routine, then we’re not telling you to quit it. It’s more that we wouldn’t suggest following a exercise routine solely to improve your appearance.

    We’re also unable to confirm whether or not Keech is a certified personal trainer, that’s why we called two fitness professionals for their opinions: Anthony Fletcher, a PT and biomechanics expert as well as Sarah Winterbottom, Senior Trainer at Barry’s Bootcamp and also an instructor on Courtney Black’s app. This is what they had to say about the Daisy Keech ab workout, after I did it every day for a week.

    What’s Daisy Keech ab workout?

    What exactly is involved in The Daisy Keech hourglass abs exercise. Every exercise is completed in a row, with not stopping for 10 minutes.

    Basic crunches: 1-minute


    • Bicycle kicks: 1 minute

    • Jack knives: 1 minute, 15 per side

    • Russian twists : 1 minute

    • Toe taps: 1 minute

    • Cycling crunches for 1-minute, fifteen minutes per side

    • Scissor kicks: 1 minute

    • Reverse crunches: 1 minute

    • Butterfly kicks: One minute

    Is this Daisy Keech ab workout effective?

    The odds of getting the ‘hourglass’-shaped waist it claims are low. Fletcher says that the shape of your waist is mostly determined by the amount of tissue you have in the area, the shape of your ribs and pelvis, as well as the space between your pelvis as well as your ribs. The size and shape of how small or large your waist appears will be determined by how broad your shoulders are.

    We can’t alter any of these with exercising alone. Performing only 10 minutes of exercise per day will not impact the amount of tissue that you have. The majority of these issues are down to genetics.’

    However, Fletcher adds that while performing a routine will not help your “hourglass” figure but it could be helpful in different ways. There’s plenty of evidence to suggest keeping your muscles around the spine (i.e. your core) active can protect your spine from injury. However, the Daisy Keech hourglass routine is exclusively focused on the front of your abdominals and hip flexors. This may create an imbalance in your spine’s stability, if it is the sole form of training you do.

    The result is that you could experience greater endurance in the muscles in your trunk’s anterior as well as your neck and hips however, it’s not going to give you the “hourglass” form.’

    Winterbottom adds that the hourglass exercise is focused on the lower and upper abs. It is beneficial to isolate these specific muscle groups, but increasing overall core strength is the main goal and for that, you must include the three planes of motion (up down sides to sides, as well as forwards and backwards). The exercises in Daisy Keech’s ab-training focus on only the up and down motion.’

    My Daisy Keech abs workout review

    1.She doesn’t provide form cues

    Besides an intro and closing, Daisy does not speak in any exercise. No form cues, no technique advice. Nada. She does inform you when it’s time for the next exercise, however all she provides is the name of the movement. There’s so much to think about while doing ab exercises , if you’re trying to be able to do them safely and safely, and it’s the coach’s responsibility to guide you through these exercises. Instead, I found myself with my neck clenched to try to take a more detailed glance at her style that I could imitate. Not the one.

    2. The workout does not include obliques.

    In her introduction, Keech mentions that she does not do oblique exercises as she’s not looking to bulk her waist out’, rather ‘cinch it in’. In all the fitness professionals I’ve interviewed and research I’ve conducted in my life it was a huge alarm. I’ve always heard that a well-balanced physique is the one that is able to serve you the best. Therefore, to neglect one particular part of your core solely due to the sake of aesthetics seemed a bit crazy.

    A week may not be long enough for me to detect any issues but I’d still bet that if I had never done Oblique exercises, I’d struggle with other workouts, like the yoga or reformer pilates that require complete body strength.

    Fletcher tells me this would almost certainly be the case, adding that neglecting Oblique exercises can increase the chance of injuries. ‘Training your obliques is usually conducted in a lateral orientation. If you don’t practice exercises in this direction of motion you could reduce your stability , and thus increase your risk of injuries.

    Your obliques play a significant role in protecting your spine. Every muscle in your body including your obliques help protect your spine by dispersing forces through connective tissue that reduces strain on the discs of your spine. If you don’t build them up, you’ll run the risk of damaging the back.’

    Winterbottom wagers that ignoring the oblique area can be a problem in this modern day, in which most of us spend much of our time working at home, which could cause a more than sedentary lifestyle’. ‘Having strong obliques can help ease lower back pain, which I’m seeing a lot more of these days as a lot of my clients spend more time than ever working from a desk”, she says and adds that oblique exercises are essential for maintaining good posture and balance.

    3. Repeating the same exercises can be efficient but they can also become boring

    I don’t know what you think but performing the same exercises day in, day out, quickly got tiring. There’s definitely something to advocated for doing the same exercises repeatedly (it’s just the way you’ll improve at these exercises in the end) However, there are numerous other ab exercises that help the same muscles.

    Fletcher suggests adding the following exercises to your regular routine The simple side plank that can enhance the endurance of the muscles on the sides of your spine is an option worth adding to your routine, along with a bird dog for training your endurance and the neural connections between your low back, the hips, and upper back. Additionally, you can do a kneeling shoulder tap to help train those muscles in order to resist rotating and maintain your spine in a more secure position in comparison to your typical sit-up twists.’

    And Winterbottom? The most efficient core exercises are ones that will assist you in moving more efficiently and efficiently during your daily life and I make sure that my clients’ workouts include all movements on the ground. My most popular core exercises to do these are hollow holds, crunches that are oblique, planks deadlifts, and jackknives.’

    4. It could not permit the growth and recovery of muscles.


    Then, not only does Keech prohibit rest between sets of exercise, but you’re also not allowed any days off. This may hinder the growth of muscle. Numerous studies have demonstrated that ignoring the days off and excessive training can result in increased levels of cortisol (the principal stress hormone in the body), which can result in a decrease of Growth hormone (GH) release that is associated with reduced muscle mass and strength.

    Fletcher explains how a lack of rest during workouts could be detrimental. “The more intense the burn and the less you’re likely to feel, and if the weakness is affecting your technique, you’ll run the risk of injuries, and you won’t be reaping the rewards of the workout.’

    He cites one particular study where a group of players in rugby who were forced to use an unavoidable weight were compared to another, who did a few repetitions followed by a small break, and then repeated a second set of reps. The study found that the group that took breaks for rest was equally strong as the group who did not. That’s a good thing.

    Winterbottom concurs: ‘It’s especially vital to be in good shape during core training, as if you’re letting your muscles tire and you allow your technique to slip your lower back might begin to overcompensate, and that is when injury could come in.’

    Not taking enough time off? Muscle soreness can be caused by muscle damage and the damage has to be repaired before the muscles can function optimally again,’ Fletcher states. ‘If you don’t feel sore the next day, then you may have less damage created, and you might be back to normal. But damage and recovery are important factors in getting stronger. I don’t advocate people pushing their muscles all day long, since this can disrupt the recovery process and could cause injuries.’

    Daisy Keech ab workout Before and after

    It’s not about the entire “transformation” talk (they’re frequently associated with quick fixes, and sustainable, lifestyle habits should always be the top priority), but I wanted to share my “before and after’ results to demonstrate that following your Daisy Keech ab workout every day for a week may have no effect to improve your body’s appearance, should that be what you’re looking for.

    I am able to,however be a guarantor of the ab workout that works your muscles. My abs definitely ached each day. Therefore, if you decide to follow our advice and punt for skills and performance-based goals rather than aesthetic ones, then the Daisy Keech ab workout may be beneficial – make sure you remember our tips on proper posture, resting when needed and incorporating exercises that target every muscle in your core.

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  • How to Perform a Single-Leg Deadlift And Light Up Your Lower Body In All Its Parts

    The Single leg deadlift is an entire body, full, functional exercise that is utilized for rehabilitation as well as strength and conditioning as well. The posterior chain is stimulated to a high level of activation while working in single leg strength, that is vital to injuries prevention and sporting performance. Additionally, as it is a single-leg Romanian deadlifts are a modification on a principal movement pattern, called which is the hinge of your hip, it is possible to scale it up and down in many different ways to find a suitable exercise for everyone! No matter if you’re a beginner to training and strength, or a stud who performs it regularly, the Romanian Deadlift (RD1L) and its variants regularly in this article, we will go over the amazing benefits of the single-leg Romanian deadlifts, as well as an in-depth step-by step guide on how on how to perform the one leg Romanian deadlift.

    Romanian Deadlift vs Traditional Deadlift


    While similar, there are few subtle distinctions among and the Romanian deadlift and the standard deadlift that we must cover first before we discuss the single leg Romanian deadlift. It is classified by the hip hinge movement – meaning it primarily involves moving the hip joint , from a bent position and then an extended one. When we break it down more, we could classify the deadlift as an upward hip hinge in contrast to a horizontal hinge motion, like an incline of the hip. The main differences between the Romanian deadlift as well as the more traditional deadlift can be described as follows:


    • The Romanian deadlift is performed from a standing position, and begins using an eccentric (lowering) motion. On the other hand, the traditional deadlift begins from the floor and starts by executing the concentric (rising) motion.

    • While both hip hinges can be performed however, the Romanian deadlift has more of an emphasis on hinging on the hips and a slight flex in the knee for the whole time. whereas the standard deadlift hinges around both the knees and the hips.

    • This Romanian deadlift is typically triggered using a pull from the heels through the hips and feeling a stretch in the muscles of the hamstrings. whereas the conventional deadlift is usually cued as a push off from the ground, using a complete foot with the knees

    • In addition to hitting the same muscle groups while focusing on the same muscle groups, the Romanian deadlift can trigger greater levels of glute and hamstring arousal in comparison to the traditional deadlift, which will trigger more quadriceps activation


    Both variations, including the Romanian and traditional deadlift should be trained and learned to ensure optimal performance!

    You can bulletproof your hamstrings to be ready for Single Leg Deadlifts


    Hamstring injuries are among the most commonly occurring soft tissue injuries that occur in sports. They can be extremely difficult and frustrating because of the high rate of recurrence. The reason for this is that many people don’t appropriately rehab their injury. It’s time for a change in the narrative and be proactive in the treatment of your hamstrings! This program will expose your hamstrings in a safe and efficient manner, preparing for higher-level exercises like the single leg Romanian deadlift!

    Single Leg Deadlift Benefit #1: Whole Body Functional Movement


    The Romanian deadlift is the mainstay of any training program that focuses on strength and conditioning and with good reasons. If done correctly, the entire posterior chain (glutes calves, hamstrings back extensors, calves, etc.) can be targeted with one functional movement. In addition, there’s nothing more satisfying than lifting massive amounts of dirt off the floor, especially in the rehab setting when teaching anyone the fact that back muscles are, in actual fact, extremely strong. One leg Romanian deadlift can be easily transferred to new situations and environments which closely mimic everyday tasks such as picking up objects off the floor. Anyone should be able to bend over and pick up an object of the floor, and without thinking twice about it!

    One leg Romanian deadlift is among the most effective ways to strengthen the muscles of the hamstrings. Although many people think of hamstring exercises as a Leg Curl machine (which certainly targets the muscle groups of the hamstrings) However, hamstrings originate from the hips and hips, which means hip extension exercises will also work on the hamstrings. What is the significance of this? Since, in normal daily movements it is the hip extension, and not knee flexion, that has a major role to play in the development of power and movement throughout a myriad of activities including running, walking, and even biking!

    Single Leg Romanian Deadlift Benefit #2: Tests Your Body’s 3 Primary Balance Systems


    Unlike a normal Romanian deadlift with a single leg, the single leg Romanian deadlift is a part of balance to the exercise. By standing on only one leg, you’re in a position to test your static balance which is comprised of 3 distinct sensory systems: vision and the somatosensory (proprioception and touch), pressure, vibration, stretching muscles) and vestibular (equilibrium). When you incorporate the motion of a single leg Romanian deadlift, you are now additionally testing the dynamic equilibrium of your body. Training that tests your dynamic balance are more functional and, for the most part, recommended as opposed to static balance workouts as soon as someone is able to easily stand on one leg. Although you can improve your balance in numerous ways One of the most efficient ways to do so is to exercise with one leg, like the single leg Romanain deadlift! The addition of an external weight like a kettlebell makes for an entirely new challenge such as the two variants below. Balance is easily the hardest part of mastering the single leg Romanain deadlift. We’ll talk about the best ways to improve this later!

    Single Leg Romanian Deadlift – Ball toss


    HOW: Pick up a slam with a weighted ball. On one leg, stand and perform a single RDL with a hinging motion at the hips. Once you’ve reached the bottom of the single leg RDL and throw the ball on the ground. Catch it when it rises up.

    Feel: You should feel all the muscles in your hamstrings and glutes working along with your foot, which is working to strengthen yourself.

    Compensation: Hinge at the hips. Control the weight of the ball. Don’t allow it to control you!

    Single Leg Deadlifts Benefit #3: Strengthens the foot Insics and Calf Muscles


    Balance exercises that are dynamic, such as the single-leg Romanian deadlift, do not just make you think about your somatosensory and vestibular systems. They also challenge your foot strength. While your senses will be the ones responsible for sensing shifts in balance and balance, it’s actually your muscles who are accountable for executing and directing the necessary corrections! Particularly the muscles that line your calf and foot are responsible for a large part of small postural foot movements that allow you to maintain your balance. These muscles include the posterior tibialis, peroneus longus, triceps surae muscle group, and the small foot intrinsics. These muscles tend to be weak in individuals with ankle and foot pain such as plantar fasciitis.

    The single leg Romanian deadlift is an excellent exercise to build these muscles because they are relied upon for maintaining the balance in this particular exercise. If you do it correctly, you will feel a good burn in your ankle and foot and ankle, which indicates that you’re using the correct muscles!

    Single Leg Romanian Deadlift Tip 1 The Hip Hinge: Learn to learn to hip hop


    Before even thinking about performing one leg Romanian deadlift, it is essential to first understand how to hip hinge correctly. There are many ways to master the hip hinge, but the most popular involve using a dowel, inducing a decrease in the degree of freedom, or using neural training that is reactive.

    Before we get into the discussion, let’s look at the benefits of placing an oblique dowel to your back as you learn to hinge your hips. The point of the dowel is giving you feedback and learn to move your hips rather than your back. For this, you need to place a dowel behind your back, with one side being in contact with your head. Then place it on your tailbone. With the other end, the mid-point of the dowel should also be close to your back mid-back. Be sure to keep in contact with these three points for all of your movement. Bring your chest forward by bending primarily at the hip. This is accomplished by bringing your torso forward , and then pressing your butt back. Reduce yourself to a level that you feel comfortable , while maintaining all Three points of contact. then pull yourself upright by using the muscles of the back of your leg. Maintain the 3 points of contact during the exercise, (tail bone, middle-back, and the back of the head).

    Hip Hinge Dowel


    With our Hamstring [P]Rehab Program , we will provide you with a plethora of exercises to improve the hip hinge, in order to improve your ability to manage your hips!

    The second reason is that by learning to use our hips to hinge on our knees, we are basically removing “purposeful movement” from your knees, and only focusing on the hips. This is referred to as eliminating the degree of freedom that is present in a movement. The knees are moving, but they are a result of the hips moving. A superband placed around the hips can provide a resistance cue to facilitate hip extension and also provides an orienting cue to bring the hips inward and forward. This is called reactive neuromuscular training or RNT. Some individuals do better when the band is coming from the front. You can play around with it since everybody responds differently to various signals. Another method that many like is to stand a couple of inches away from a wall and instruct the person to move their hips forward and to touch the wall. In order to get the hip hinge down, this move is the first step in learning that single-leg Romanian deadlift.

    Tall Kneel Hip Hinge – Band


    Begin by kneeling on both knees. Anchor your body with a band at waist level. Wrap the band to your waist. Push your toes into the ground, with your heels pointed upwards. Remain on your heels by bending forward at your hips while keeping your back straight. From there, push your body into the ground, and then push your hips up against the tension of your band. Keep your back straight during this exercise, and avoid sitting down!

    Single Leg Romanian Deadlift Tip 2: Control the Hips


    The hardest aspect of the single leg Romanian deadlift is the control of the hip and control of the back hip when it expands during the descent phase of the exercise. This is especially true when the athlete or client has not done single leg exercises in their program of training prior. A common error is pelvic rotation that is outward which can cause a shift in the center of balance and loses the necessary hamstring tension that is required to effectively perform the exercise.

    To fix this, a cue I like to start with is to “keep the back foot pointed down towards your stance foot.” This will encourage you to keep the hips in a neutral position. The tendency to let your foot extend towards the side can be a sign of a decrease in pelvic control. Wherever your foot points toward the side, your pelvis follows, and the reverse is true!

    A second cue that is manual can be achieved using a foam roller. The foam roller connects the client’s hand and foot. In addition, by bringing the hand directly back in a straight line, it causes the leg and foot to follow a similar route in the opposite direction, straight back. It also keeps the foot in a downward direction.

    Single Leg Deadlift – Foam Roller


    When you are standing, put the end of a long foam roller on top of your foot. While holding your hands to the opposite side, press down on the other end of the foam roller. While balancing on the side without the roller, and keeping your back straight, pivot to the side at your hips. hold the roller with your feet, allowing that foot to come up behind you. Return to your starting point after you’ve hinged as far as you’re willing to go. Try pushing your foot back in a straight line.

    Single Leg Romanian Deadlift Tip 3 Tips for Balance Support


    Losing your balance is probably the biggest problem that most people have when learning the single leg Romanian deadlift, specifically when we include external weights, such as kettlebells or dumbbells. The video that follows, we will go over some of our most-loved drills to improve your balance when using one leg Romanian deadlift. Simply having another spot of contact between your foot and back is huge when it comes to maintaining your balance! Don’t think of having your foot down as a failure. Instead consider it as a bridge towards truely mastering one leg Romanian deadlift!

    Master The Single Leg RDL


    We’ll show you how fix or master single-leg RDL!

    The 2 most common flaws that we find on RDLs that have a single leg RDL are:


    • You may lose your balance while doing the workout

    • Not feeling your glutes are activated when you exercise?


    Kickstand Romanian Deadlift


    Start by stepping into a staggered in a stance that places the greater weight being placed on the front leg. Then, you should focus on hinging mostly at the hips. This is accomplished by bringing your torso forward , and then pulling your butt back. Lower yourself as far as you feel comfortable, then lift yourself up using the muscles in the back of your leg. Make sure you squeeze your butt after you’re completely upright. The leg behind is there to give you some stability. However, you must ensure that your front leg is performing the majority of the work here.

    Single Leg Romanian Deadlift against wall


    Begin this exercise by the of balancing one leg next to a wall. Set your back foot against the wall behind you to provide you some support , making the balance easier. Now, you should focus on hinging primarily to the hips. This is achieved by bringing your torso to the front and pushing your butt back. Lower yourself as far as comfortably comfortable and then pull yourself upright by using the muscles at the back of your leg. Press your butt when you’re upright to ensure that you are standing fully straight. This exercise requires a lot of stability and you must ensure that you are maintaining your focus on the foot muscles.

    Tip 4: Increase Tension


    Intensifying the tension in both your hamstrings as well as your mid-back, can help greatly in not only stabilization but also getting the correct muscles in action! As mentioned above, imagine you have an elephant on your back when you’re doing the exercise. If it’s hard to imagine the thought, do something as basic as an Romanian deadlift with the use of a large weight. The simple act of holding the weight times will be enough of a signal to really fire up the posterior chain!

    RDL Isometrics – Kettlebell


    Place a kettlebell onto the ground in the middle of your legs. Lean forward at your hips then bend your knees, and keep your back straight. Take both hands and grab a grip on the kettlebell. With your back in line with the ground and your elbows straight, slowly push up on the kettlebell by using your glutes and hamstring muscles. Once it is barely off the ground, keep it in that position for 5-10 seconds and then release.

    Single Leg Deadlift – LAT TENSION


    Another good exercise to help you build up tension is the single leg Romanian deadlift, using lat tension. Attach bands to your head. With the bands in both hands with your straight arms, you can pull down to where your arms are at your side and palms facing back creating tension on the sides of your back. In order to keep your hands in tension at all time and shift your weight to one leg, and then hinge to the side at your hips, as you push the other leg back. Remember, the body is a connected unit, so making sure you are able to build tension in your mid back with the bands will also aid in activating your hamstrings, glutes, and glutes above!

    Single Leg Romanian Deadlift Tip 5: Make use of a Landmine


    The landmine Romanian deadlift is an ideal progression once you have mastered the single led bodyweight Romanian deadlift. The same motion, but with greater stability due to the barbell’s attachment to the earth. It’s a landmine Romanian deadlift is based on an arc that is fixed, which allows the user to know where to position their hand and shoulder as they descend into the movement. Start off with no weight and just the barbell. When you’re using the Landmine Romanian deadlift, you have two options for adding offset contralateral loading. I prefer using the contralateral load since I find it easier to maintain balance, plus it requires you to use the glutes more!

    Single Leg RDL – Landmine, Offset


    You can place a barbell in a landmine and stand at the end of the barbell. Switch your weight to the outside of your leg, bend your knee. Then, hinge at the hips, and then reach down and grab the barbell’s top with the arm that the landmine rests on. Bring the bar back down to the starting position . repeat.

    Making it All Work


    After you’ve mastered all the microregressions , and have built one leg Romanian deadlift technique starting from the bottom as detailed in this guide Now you’re ready to build it all up! Begin by doing it unloaded – without any weight.

    Once you’ve got this down and are ready to begin loading the move, I suggest starting off using a barbell. With two hands, the load makes it easier to control the weight, and once you master it, you can then move to unilateral loading with kettlebells or dumbbells. Always remember to place the weight on the opposite arm from the stance leg!

    I hope that you enjoyed this step-by step tutorial on exercises you can apply to learn this single leg Romanian deadlift! If you have any concerns, feel free to leave our comments!

  • Are the Celeb-Backed Human Being Diet All It’s Cracked Up To Be?

    The human being diet is said to boost energy and flawless skin, as well as better sleep , and much more. But is it really a magical bullet for better health?

    Some socialites may be “swearing” by the human being diet, Sydney dietitian Jessica Spendlove is warning people to be careful when starting an excessively restrictive diet – especially for people with an history of eating disorders.

    “My concern would be for those who have any history of eating disorder or disordered eating disorders.” Jessica says.

    “Also, for those with a known or unknown medical condition, being on a restrictive medication could cause flare-ups or cause unintended consequences.”

    What Is The Human Being Diet?


    The human being diet is an eating plan that was created by UK nutrition expert Petronella Ravenshear. The program was released in a book by the same name in 2018.

    Affirmedly embraced by celebrities, including designers like fashion stylist Donna Ida and make-up artist Jemma Kidd, the human being diet claims to provide unending energy, ideal weight, flawless skin, fresh sleep, better sex and healthy digestion.

    The three-month diet plan is categorized as appropriate for both women and men who aren’t either breastfeeding or pregnant. It is a metabolic reset which is comprised of 10 rules.

    Petronella states that she believes that the human being diet can boost energy levels, stabilize blood sugar levels rebalance hormones, and ease many pain-producing conditions.

    What does the Human Being Diet Involve?


    Petronella describes the first 16 days of the eating plan as “hardcore” on her website, as they are oil, alcohol, sugar and grain free.

    The four phases of the diet are:

    Phase 1: Preparation, that is comprised of two days of vegetable preparation only.

    2. Reset, which includes 14 days of eating three meals per day and combining equal amounts of one kind of protein and a variety of vegetables . In addition, eating an apple every day.

    Third phase: Burn, which is comprised of 10 weeks. a continuation of phase two which includes the addition of olive oil and a weekly treat dinner.

    Phase 4: Forever – A continuation of phase 3 and a discovery of which foods best suit our bodies. Making experiments with treats but preserving the human being diet

    Is The Human Being Diet Good For Us?


    The restrictive and excessive nature of the initial phases of the program are reason for concern, as per Jessica.

    “The second and third phases of the program are extremely restricting as they eliminate a lot of foods that are required included in a person’s diet to provide many health benefits,” she says.

    Petronella encourages her human being diet as a way of life, not than a mere diet.

    But Jessica says following this diet long-term could risk many nutritional deficiencies.

    “My fear is that there could be possible diseases, based on the individual and they have in their genes,” She says.

    Jessica advises that people who want to establish a healthy eating plan should discuss their individual requirements with a medical or dietitian.

    “When you hear something that claims to be able to do everything, such as improve digestion, improve the appearance of your skin, enjoy better sex and lose weight, or sleep better, or sounds too amazing to be true, it generally is,” she adds.

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