Elitefts™ Director of Education Mark Watts outlines a Single Leg RDL and Goodmorning Progression while Nick Showman, owner of Showtime Strength & Performance, demonstrates.
Some of the major benefits of performing unilateral posterior chain movements are:
- Increased stimulus of the glutes and hamstrings
- Decreased load on trunk flexion
- Proprioception of the foot and ankle
- Address unilateral strength deficiencies
- Slight bend in knee
- Scapula retracted and depressed
- Initiate movement by reaching opposite leg back
- Elevate back leg to achieve height even with hip and shoulders
- Maintain upper back tightness with a "chest up" posture
- Try to keep weigh toward the heel
- Reach Back
- Reach back with ankle
- Backward RDL walks
- Assisted RDL (2 or 1 arm)
- SLRDL with foot against wall (toe into ground)
- SLRDL with foot against wall
- SLRDL with weight in both hands
- SLRDL with weight in 1 hand
- initiating movement by bending forward
- locking bottom knee
- rotating top foot outward (external rotation of hip)
Elitefts™ Soft Plyo Box
