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Split-Stance RDL

Body Position: 
  1. In neutral standing position, enter into a split-stance by extending one leg forward while the other legs remains in position
  2. The leg in front is slightly flexed, while the other leg remains extended
  3. Now, with arms straight and close to the body, barbell touching mid-thigh, start downward motion slowly until barbell touches lower chin of the front food, hips are flexed slowly towards 90˚
  4. Head is looking forward, chest out, and shoulder blades pushed back
  5. Once hips reach 90˚, upward motion starts by gradually extending hips forward until hips are fully extended and the body is in erect position

Pre-Requisite Exercises

Targeted Musculature

  • Hamstrings
  • Glutes  

Stance & Grip

  • Neutral stance, feet are parallel and shoulder-width apart
  • Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing down

RECOMMENDED LINKS

  

Positions: 
Split-Stance RDL_Starting Position
Split-Stance RDL_Ending Position
Common Errors: 

The weight remains too far in front of body; barbell doesn’t touch chins.