Grasp a kettlebell by the horns with a double overhand grip and assume a hip width stance.Begin the RDL by pushing your hips back and hinging forward until the bar is just below knee height.Drive through the whole foot and focus on pushing the floor away.
Return to the starting position and repeat for the desired number of repetitions. ![]() Standing on a box or bench is likely counterproductive as most wont have the range of motion to control that much range of motion effectively. Neck position is highly individual - Some prefer a neutral neck position (i.e. If youre someone who is more globally extended (i.e. ![]() Experiment with each and see which one works best for your individual anatomy and biomechanics. Do not allow the kettlebell to drift away from the body, it should graze your legs during the eccentric portion of the lift. Make sure you wrap your thumbs around the kettlebell and dont utilize a false grip. Squeeze the handle as tight as possible like youre trying to leave an imprint of your fingerprints on the kettlebell. Your weight will naturally shift to your heels as you hinge; however, its important that you keep the weight distributed over your whole foot and dont allow the toes to rise. To combat this, you should focus on maintaining 3 points of contact: big toe, little toe, and heel. Dont actively flex the triceps but make sure that your elbow doesnt break neutral as this can potentially put you at risk for a bicep tear under maximal weights. Web page addresses and e-mail addresses turn into links automatically.
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