Need a new way to crush your hamstrings and glutes? We got your back.
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Banded Romanian Deadlifts (RDLs) -
Set the safety bars on a squat rack at hip height and place the loaded bar underneath the safeties, then attach a resistance band to the safeties to get set up.
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To begin the exercise, deadlift the bar and inch your way forward into the resistance band so that it feels like the band is pushing your hips back when you are standing upright. Initiate the movement by driving your hips back and simultaneously lowering the barbell until you feel a pull or stretch in the hamstrings. Then use your hamstrings to pull you upright and at the top of the movement contract your glutes so that your hips drive into the resistance band and squeezzzzzeeeeee!
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NOTE: While some may be more flexible than others, for most people, the a full stretch will be felt in the hamstrings when the bar just passes the kneecaps, this is where you should stop. Going any further would cause a rounded of the lower back or a bend in the knees, both of which were want to avoid)
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I did 10 sets of 10 reps as I’ve been incorporating German Volume Training (GVT) the past few weeks but I recommend you start with something like 3-5 sets of 10 reps 60 sec. rest between sets.
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