Tag: Hammies

Tip: Set Your Hammies and Glutes on Fire

The hip-banded RDL (Romanian deadlift) is a great way to load your hamstrings and glutes. Having a band pulling your hips back promotes correct RDL technique. It can also be a useful extrinsic coaching cue if you’re new to RDLs. Using the setup shown here will enable you to use more band resistance. You’ll be able to double up the band and have more control. Bonus: It seems to promote a better hip hinge – there’s something to hinge (take a bow) over. Of course, the band helps to add horizontal load through the hips, making it a potent butt-builder as well. To develop your hamstrings and the rest of your posterior chain, sets of 6-8 work well. To Hit the Hamstrings Harder:Steer clear of locking out, working a two-thirds movement at the bottom. To Hit the Glutes Harder:Lock out at the top with some posterior pelvic tilt for extra butt
Origin: Tip: Set Your Hammies and Glutes on Fire

Tip: The Landmine Exercise You Need for Hammies

A dumbbell or kettlebell can be a good option for single-sided Romanian deadlifts, but if you’re looking to really load those hamstrings (and glutes), using a landmine offers more stability. The bar stays in contact with the floor throughout the lift. More stability means more output, so it can be a good way to bro-up your single-leg work. Two ways to do it: Landmine Side-Facing RDL Landmine Front-Facing RDL These work well with a variety of rep ranges. Try both options to find the one you like more. Single-leg RDLs are most commonly done with a contralateral load: planted foot with the load in the opposite hand. Contralateral work mostly relies on using an interconnected line of tissues known as the “posterior functional line.” This line connects the glutes of one hip to the opposite side lats, essentially creating an X-shape that crosses the lower back. Why should you care? Well, think about athletes and their sport. Developing stabilization between hip and shoulder is essential. But if you care more about getting bulging hamstrings, contralateral might not be the best option. Ipsilateral means using the same-side arm and leg. It’s more useful when you’re trying to train the muscles of the lead leg, and that hip “snap” from the lead leg you’ll see in some sports. An ipsilateral RDL tends to be more stable and it emphasizes the lead leg’s hamstring
Origin: Tip: The Landmine Exercise You Need for Hammies