Master the Single Leg RDL: Ditch the Twist, Target Your Hamstrings!

Hey everyone, are you struggling with your single leg RDLs? Notice your hips twisting and feeling pain in your hamstrings or glutes? You're not alone! This video breaks down the key mistake many people make and how to fix it for a more effective and pain-free exercise.

Ditch the Twist, Embrace the Square:

The biggest culprit? Twisting your hips! When you pick up the weight and extend your leg back, remember: that leg replaces your foot's position. So, keep your hips square to the ground throughout the entire movement. This engages your hamstrings more effectively and prevents unwanted twisting.

Here's the breakdown:

1. Start tall: Stand with one leg planted, knee slightly bent. Hold your weight in the opposite hand.

2. Reach back, stay square: Lift your other leg off the ground, keeping your hips facing forward.Extend it straight back, maintaining a square hip position.

3. Lower with control: Hinge at the hips,maintaining a flat back and square hips. Don't go too low, listen to your body.

4. Drive up, stay square: Push through your heel and drive your foot back to the starting position.Keep your hips facing forward the entire time.

5. Repeat: Perform reps with each leg, focusing on keeping your hips square and engaging your hamstrings.

Benefits of the Square Stance:

• Improved hamstring engagement: By avoiding the twist, you target the inner portion of your hamstrings more effectively, leading to better development and strength.

• Reduced pain: Twisting can put stress on your joints and muscles, potentially leading to pain.Keeping your hips square helps prevent this.

• Better balance and stability: Maintaining a square stance challenges your balance and core stability, improving overall athleticism.

Give it a try! Feel the difference when you focus on keeping your hips square during your single leg RDLs. You'll be surprised how much more you engage your hamstrings and improve your overall form. Remember, quality over quantity! Focus on proper form and controlled movements for the best results.

Bonus Tip: If you're new to single leg RDLs, start without weight or with very light dumbbells until you master the movement with proper form.

Happy training!

Conquer Your Squat Depth: Tips for Going Lower: 2-12-2024 Vlog

Struggling to reach "a** to grass" in your squats? You're not alone! But fear not, fellow athletes, achieving deeper squats is within reach. This guide outlines effective strategies to unlock your full squatting potential:

Mobility Boost:

• Elevate your heels: Using plates or heel risers creates space for deeper hip mobility. Focus on midfoot pressure for stability.

• Stretch it out: Incorporate regular hip flexor,hamstring, and ankle stretches to increase range of motion.

• Warm-up wisely: Perform light, dynamic stretches before squatting to prime your muscles and joints.

Technique Tweaks:

• Master the form: Ensure proper back alignment,knee tracking, and core engagement throughout the movement.

• Control the descent: Slow down your squat,focusing on controlled movement rather than rushing to the bottom.

• Mind your depth: Gradually increase your squat depth as your mobility and strength improve. Don't force it!

Strength Builders:

• Strengthen your glutes and hamstrings:Exercises like glute bridges, Romanian deadlifts,and Nordic curls build leg power for deeper squats.

• Don't neglect core: Strong core muscles stabilize your spine and support proper squat form. Include planks, anti-rotational exercises, and other core drills.

• Progressive overload: Gradually increase weight or reps over time to challenge your muscles and adapt to deeper squats.

Remember:

• Listen to your body: Pain is a signal to stop. Rest when needed and address any limitations with a healthcare professional.

• Consistency is key: Regular squat training, even with light weights, leads to long-term improvements.

• Enjoy the journey: Celebrate your progress and focus on feeling strong and empowered through your squats.

Ready to squat low and reap the benefits? Follow Coach Malek on Instagram (@coachmalek) for more in-depth fitness content, workout inspiration, and expert tips to help you crush your fitness goals!