Best Exercises For Hams And Glutes

Best Hamstring Exercise For Mass The Romanian Deadlift

Hey guys, Sean Nalewanyj here of BodyTransformationTruth and in this tutorial I'm going to be giving you a quick tutorial on what I consider tobe the very best overall compound exercise for building hamstring size and strength,which is the Romanian deadlift.Hamstring training is usually treated as an afterthought in mostlifter's programs, with nothing more than maybe a few sets of leg curls thrown in hereand there, but if you really want to develop the most wellrounded and impressive physiquepossible, if you want to increase your strength on other big compound lifts like squats anddeadlifts, maximize your ability to run faster and jump higher, and improve your knee andyour lower back health by avoiding lower body

strength imbalances, then hamstring trainingshould be given the same level of focus and intensity as any other muscle group on yourbody. So, even when using relatively light weights, Romanian deadlifts are going to stimulateyour hamstrings more effectively than any other exercise out there, and my recommendationis to use these as the core, primary exercise in your hamstring workout. The only challengehere is that, while Romanian deadlifts are a great way to build your hamstrings, they'realso a particularly tricky exercise to really nail down from a technical standpoint. Mostpeople in the gym make a lot of really crucial errors on this movement and they end up turningit into more of a lower back exercise rather

than a hamstring exercise, and this not onlyminimizes the development of the targeted muscle, which is the hamstrings, but it alsopotentially increases your risk for lower back injury as well. So, let's go over properRomanian deadlift form so that you can get the very most out of this exercise possibleand perform it in a safe and effective way. You can perform this exercise using eithera barbell or dumbbells. Either tool is fine here, but I personally prefer to use dumbbellsbecause I find that having each arm free rather than being locked onto a fixed bar allowsfor a more natural overall movement. However, you can still just use the variation thatyou personally prefer. So here's how to

go about it. So you're going to stand withyour feet hip width apart and hold the bar or dumbbells just outside of your legs, keepingyour feet pointing straight ahead with the weight on your heels and with a slight bendin your knees. From there, keep your chest up, shoulders back, and chin tucked, and yourneck in a neutral alignment. To start the movement, focus on pushing your hips way backwhile maintaining a slight arch in your lower back. Then you're going to extend your hipsforward until you feel a good stretch in your hamstrings, and how far you bend forward isgoing to depend on your individual flexibility. Once you feel that good stretch, pull theweight back up by pushing your hips forward.

You're then going to squeeze your glutesand your hamstrings at the top of the movement, and then just repeat. So the key here is toreally aim for that good stretch in the hamstrings at the bottom of each rep. It will almostfeel like a mild sort of burning sensation, and you'll know when you've really nailedit down. Don't worry about exactly how far you bend forwrad and lower the weights; justgo as far as you need to in order to really feel that stretch. And again, this is goingto vary from person to person and it's going to depend on your individual flexibility.If you're mostly feeling this exercise in your lower back, then you need to continuepracticing your form until you're able to

effectively target your hamstrings. If you'venever performed Romanian deadlifts before, then you're definitely going to want tostart off with lighter weights first and just focus on proper technique before increasingthe load. Also, don't think of Romanian deadlifts as an explosive power movement likeyou would for regular bentlegged deadlifts or squats, but nstead, just focus on stabilityand control. Go with a smooth, controlled rep cadence using a good 34 second negative,focus on maintaining a nice long and neutral spine, and really focus on trying to isolatethe hamstrings as much as possible on each rep. Again, don't think of this exercisein terms of weight but rather on directly

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