Kenneth Lo

#AskKenneth 74: Single Leg Romanian Deadlift

April 9, 2017

Single Leg Romanian Deadlift is one of the posterior chain exercises. Posterior chain is an underestimated muscle group. People at the gym always focus on chest, biceps and quads rather than the posterior chain. It is like your power engine including your traps, upper back, lower back, glutes, hamstrings and calves. 

 

For the general population, training your posterior chain also can help your fat loss process. Normally, people have too much fat on their lower back and hamstrings because of some issues, for examples, eating too much sugar, sitting too long at the office and under train your posterior chain. 

 

"I don't look for where I'm strong, I look for where I'm weak." - Matt Wenning.

 

Here are Posterior Chain Exercises:

 

Deadlift (Clean-grip, Snatch-grip, Sumo)

Deadlift Deficit

Rack Pull

Romanian Deadlift (RDL)

Good Morning (Standing/ Seated)

Powerlifting Style Back Squat 

Squat at Hack Squat Machine

Back Extension (45 deg/ 90 deg)

GHR

Hip Thrust

Leg Curl (Lying, Kneeling, Seated)

Split Squat

Bulgarian Squat

...

...

...etc

 

Here is the thing, not many trainees can contract their glutes when they're training their glutes.

The trainees need to make sure they can initiate contract squeeze the glutes properly. 

Do not just do the movement without contraction, we must keep the tension on the target muscles instead.

 

"If you have strong lower back, you will have strong abs. Period." - Matt Wenning 

 

 

 

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