|
The single leg romanian deadlift also known as the SL RDL, is predominantly a hamstring exercise. That is not to say it does not work other muscles certainly it does. In fact it does more than just strengthen. The SL RDL will help with balance, and hip stabilization. It will also work the glute muscles and the lower back. It is an excellent exercise to put in a program to reduce risk of knee injury, but equally as beneficial to have in a leg/butt blast program. In the video and photo you may notice the knee is slightly bent, but it does not bend to the extent that the knees do during a squat. You may also notice at the bottom portion of the movement the shoulders are not much higher than the hips, which is the hallmark of an RDL. This type of movement pattern is referred to as a hip hinging movement pattern. While the lower back is involved in this movement, that is not where you should feel it. You should feel the back of your legs (hamstrings) get taut when bent over. If you feel this movement in your back, try bending the knee just a hair more, and bring the hips (butt) a little further back. Do not be so concerned with making this movement look pretty. What is important is the back is flat, and you feel the work happening in the hamstring, adjust your form until you feel it in the hamstring.
0 Comments
Part 2- Maximize Your Butt Shape… V-Shape
What to Understand About the V-Shape -The v-shape is a result of genetics, bones structure and dispersion of fat in the center of the butt, leaving the upper portion with seemingly more volume than the lower portion -A sagging appearance may be associated with age and hormone profile What Maximizing Your Shape Means For You -Since the upper portion appears fuller, we may put greater emphasis on the gluteus maximus with additional focus on the lower fibers to give more volume to the lower curvature while additionally perking that portion up -If you find the fat dispersion in the center of the butt is beyond your liking, we may suggestion nutritional interventions that will support fat loss and muscle growth Two Good Exercises to Get You Started are: -High step ups, strive to go have your hip flexion beyond 90 degrees (similar to a deep squat) -Barbell Hip Thrusts with a particular emphasis on squeezing the butt cheeks at the top followed by a slowed lower (take about 4 seconds to lower the weight) *** Need more detailed guidance?
 Part 1- Maximize Your Butt Shape… The Square Shape What to understand about the square shape: -Square shape is a result of hip/bone structure, love handles and dispersion of fat on upper portion of the glutes. -This shape is typically associated with athletic or rectangular body types What maximizing your shape means for you: -We may look to reduce the love handles/fat deposited on upper hip bones -We may look to perk up bottom of butt -We may look to widen butt portion below the hip bones to create more of an hour glass look and accentuate the waist Two good exercises to get started are: -Banded side step squats with weighted rotation -Seated or supine banded hip abduction Priority Targeted: -Obliques or the side abs for toning of the love handles -Upper fibers of the Gluteus Maximus -Gluteus Medius (the more lateral or side muscle of the butt) to round out box shape -General Gluteus Maximus to life lower butt  If you'd like a free sample workout plan please fill out the form below.
It has been stated that the two ways to reduce or eliminate those bat wings is nutrition and exercise. If it were that easy this problem wouldn’t still be so prevalent. While this issue can come up with men, typically you find it with women, which is attributed to societal and gender differences. That being said preventing, reducing, or eliminating the droopy under arm frequently referred to as bat wings is most effectively handled through nutrition and an exercise strategy. Nutrition In terms of nutrition, be sure to be getting enough protein and water, as well as maintain a healthy weight. The recommended daily allowance states persons should consume .8 grams per kilogram of body weight; however most fitness and nutrition experts agree that this amount is low especially for those physically active or building muscle. A better recommendation to eliminate bat wings is to consume approximately 1.5 grams of protein per kilogram of body weight. The Bat Wing The “bat wings” as it were, is the loose or loosening skin that develops on the back of the arm. The muscles on the back of the arm are called the triceps (triceps brachii). It is typically caused by under activity of the triceps brachii muscle as we age or as a result of gaining weight beyond a healthy level. Therefore, to tighten the skin up a weight loss program with proper resistance training is required (additional assistance may come from skin products such as cocoa butter). If weight loss is not the issue but rather under activity of the triceps muscle, a targeted triceps exercise regimen with adequate protein and water is required. This will cause the muscle to grow (don’t worry ladies you will not develop “muscly” or “manly” looking arms), this will also stimulate the skin to begin to draw up to the muscle itself, which will reduce that hanging appearance. The Exercise There are numerous exercises that can be used to target the triceps. However, the triceps have 3 heads (rather they attach at three different points in the body). Therefore, if you want to maximize firming the back of the arm, as well as stimulate the hanging skin it is necessary to use exercises that challenge each head. In English this means that to get the best results employ various exercises hitting the muscle at various shoulder elevations and hand grips. With any program designed to tighten and build muscle the program should be changed periodically. The changes should incorporate different exercises, reps, rests, combinations, and even exercise tempos. Three good exercises to get you started are: triceps kickback, close grip pushups, and the overhead triceps extension.
If you'd like a free sample workout plan please fill out the form below.
Most commonly this bar is used for the squats/deadlifts and why not?! The Benefits of doing so are:
|
