Hamstring-Biased vs. Glute-Biased RDLs
- teamcbgrace
- May 3, 2024
- 2 min read
Romanian Deadlifts (RDLs) are a cornerstone exercise in strength and conditioning programs due to their effectiveness in building the posterior chain. However, tweaking the standard RDL can help target specific muscle groups more intensely. Here, we explore the differences between hamstring-biased and glute-biased RDLs, including their benefits and when to use each.
BIAS DOES NOT EQUAL ISOLATED IN ANY SENSE AS THESE MOVEMENT PATTERNS WILL REQUIRE STABILITY FROM OTHER MUSCLE GROUPS IN ORDER TO ENSURE SAFE AND EFFECTIVE MOVEMENT.
make sure to keep reading, because there just might be a better exercise for your glutes👀
Hamstring-Biased RDLs
Hamstring-biased RDLs emphasize the hamstrings by maintaining straighter legs throughout the movement.
Because our goal is to draw our bellies into our quads for maximal hip flexion, the bar will float slightly away from our legs in order to balance the hips going backwards.
This form places a greater stretch and load on the LENGTHENED POSITION hamstrings, while engaging muscles like the glutes and abs for stability.
other options:
another exercise that also biases the hamstrings in the lengthened position is the seated leg curl, while eliminating any spinal loading.
this is a great option if you started your leg day with rdls or a squat of some sort that loads the spine or if you are new to the gym, and don't want to worry too much on your technique.
Glute-Biased RDLs
Glute-biased RDLs put more emphasis on the glutes by incorporating a slightly deeper hip hinge because Of the minor knee bend.
this helps in biasing the glutes more effectively during the lift.
the knee bend is key from shifting this from a hamstring-bias to a glute-bias movement pattern.
other options:
since this exercise requires spinal loading, we may experience fatigue of other muscle groups before our glutes reach that point. if you are new to the gym space or simply want to get more out of your glute-training, opt in for a glute-bias leg press.
IN SUMMARY
Both hamstring-biased and glute-biased RDLs are effective fOR DIFFERENT REASONS. BY understanding and applying the subtle differences in technique, you can more effectively target specific muscles and achieve your fitness goals.
something i offer to all of my 1:1 clients within totality is form feedback on any an all exercises. this is one way that i can ensure your confidence in the gym and lower the barrier of entry.
if you're hoping to walk into the gym feeling confident in your routine, make sure to click the link below to learn more.
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