Transcript: Wide Leg DB Romanian Deadlift
This hits this angle a little different on your hamstrings. You still want to keep the curve in your lower back and your head up high. Just til you feel the stretch in your hamstrings.
Transcript: Dumbbell Romanian Deadlifts
Basically you want your feet about shoulder width apart. Keep your upper body upright, bend over at your hips, down til you feel a stretch in your hamstring, then just back up. Nice and slow, then back up. You want to keep the curve in your lower back, you’ll notice how I don’t round my back down like this. Keep it nice and curved as you do the whole motion, that will isolate your hamstrings.
You can also vary this by having a wide stance.
Transcript: Romanian or Stiff Legged Type Deadlifts, Barbell
On the barbell you want to have a staggered stance for your hands, which will help your grip. Basically you can do both stances on this one too. Shoulder width. Let this down, nice and slowly, you want to keep the bar nice and close to your legs. Still all working your hamstrings, glutes & your lower back.
Demo of Leg Curl
Form & Extension
Transcription – Leg Curl
This is the leg curl. This is a good machine, it’s actually not a flat bench some are flat. A lot of them are a little angled which is optimal. It will hit your hamstrings better that way. Make sure you get on the machine where it’s nice and comfortable.
Come all the way up to your butt, then come down – you don’t want to go all the way down, you want to come down to about here (not fully extended). So watch how I do it. Lower slowly, then up, slowly, then up. Notice how I have my feet flexed, my legs are close together and my feet are pointing straight.
Lay down, put your arms down to the side, keep your core nice and stable. Keep your feet together and contract your hamstrings as you roll the ball to your butt, then keep them contracted as you extend your legs out. Nice and slowly, nice and controlled.
Side Knee Ups
Basically all you do is bring your knees up to your chest. Then you exhale and resist letting your legs out. And up, and resist. And up, and resist. And up, and resist. Ok, so we’re going to do about 10 of these. 6, 7, 8, 9, 10.
Now I’m going to show you the side ones just so you know how to do these. As you get more advanced you want to do some side ones too. So just sit on your right butt cheek, and then just bring your legs up like you were before, but they’re just to the side a little bit. So then this will be working the left side of your stomach so that’s where you want to concentrate on resisting as you move your legs out. So up, and resist. Up and resist. The do it on the other side too. Up and resist. Up and resist. Up and resist.
The eccentric part of this exercise is the key to having it most effective. Make sure you’re resisting as you bring your legs out, not just on the up.