'Banded RDLs | Banded Hip Hinges'

06:30 May 17, 2023 0 0

'This video will show you how to do banded RDLs to strengthen your hamstrings, build strong glutes, and increase your hip hinge mobility!    RDLs or Romanian deadlifts (aka hip hinges) are a great movement for stretching the hamstrings, and getting those glutes fired up and engaged!    When executed properly, you will be able to load these up with some real resistance to build lots of strength and mass in these muscle groups.  This exercise is also great for balancing   Key Technique Points in this exercise:   1.  Keep knees slightly bent (not locked).  2.  Keep your hands out in front, and as close to your legs as possible (almost dragging them up and down the front of your legs as you execute the rep).   3.  Keep your spine neutral and in line  (no hunchback, no arched back, no excessive neck bending). 4.  Squeeze Glutes at the top of the rep.   5.  Keep your core tight and engaged during the rep.  6.  Focus on reaching back with your butt on the way down. (this will keep your hands moving in a vertical plane right over your feet while riding up and down the front of your legs.)   When not executed properly, (i.e. not using a neutral spine or straightening your knees too much) it can result in excessive low back pain and potentially injury so make sure to follow the key points above.    Banded Romanian deadlifts are also really effective at increasing hip joint mobility, and hamstring flexibility.  The key is to use proper control and tempo throughout the rep range to really stretch those hamstrings and utilize the full range of motion of the hip joint.    The long banded rdl variation uses a 41\" loop style resistance band coupled with a pair of Clench Fitness band handles.    https://clenchfitness.com/collections/in-stock-now/products/resistance-bands?variant=19925134114889  https://clenchfitness.com/collections/band-tools/products/clench-band-handle?variant=20165667192905  We also walk through a short band variation using two 13\" mini bands from Clench Fitness.    https://clenchfitness.com/collections/resistance-bands/products/13-inch-flat-mini-resistance-bands?variant=31612195602511     Music: W199HZULA9QRFPZU' 

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