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The RDL and Banded RDL both train hip extension.

The RDL and Banded RDL both train hip extension.

Both the RDL and Banded RDL are performed with a fixed knee position.

The RDL is overloading the hamstrings in their fully lengthened position.

In order to keep the tension on the hamstrings in the RDL; avoid going to complete hip extension. The joints become stacked and the load is no longer on the hamstrings, but on the upper traps as you are just holding the load.

The Banded RDL can still be overloaded in the lengthened position or more towards the mid range, depending on the ratio of band resistance vs load on the bar. Which you choose will depend on your goal for the exercise.

By adding the band, the glutes have resistance at the top of the movement as you will be angled slightly forward and the bar is still providing resistance to hip extension.

#n1training #glutesworkout #gluteworkouts #glutetraining #hamstringsworkout #hamstringtraining #legdayworkout #legtraining

In order to effectively prepare your body for resi

In order to effectively prepare your body for resistance training, there are three main things we need to look at...

All three of them are related to the nervous system.
None of them involve passive stretching, contortionist drills, or circus tricks.

➡️ Neurological Intensity: The ability of our nervous system to produce intense contractions of the musculature we are intending to train. You need to stimulate the muscle tissue through tension to start getting the neurons firing faster and neurotransmitters flowing.

➡️ Neurological Coordination: prepare is the motor pattern for the movement(s) you’re about to perform. This is as simple as starting with a load lighter than your working sets that won’t cause fatigue but will allow you to practice the movement perfectly.

➡️ Hormones & Increasing Blood Flow: Increasing local blood flow not only will improve nutrient delivery during training but assist in the clearing of any metabolic waste, depending on what type of workouts you’re doing.

Going through your practice sets will begin elevating certain hormones, which will not only assist in releasing stored fatty acids to be used as fuel, but can temporarily improve mental focus and drive for those tough sets.

Want more info? Follow the swipe up in our IG story, or visit the Articles & Videos linked in the bio and search “exercise preparation.”

#n1training #exercisetips #finesseducation #trainsmarter #warmups #resistancetraining #preworkout

The cable lateral raise for medial delts offers a

Lumbar extension is the enemy of glute activation.

Lumbar extension is the enemy of glute activation. If you have learned to do "gluteless" squats you will have a bad habit of driving the hips back with lumbar extension rather than hip extension. This happens when people are trying to stay artificially upright in their squat. A byproduct of the chest up cue, which we never use. Neutral spine is the goal, saying chest up almost 100% of the time results in cervical & lumbar spine extension and leads to overworked erectors and weak glutes.

#n1training #glutetraining #squatguide #squatform #legtraining #exercisetips

If your goal in hip ext is pulling the bar, or thi

If your goal in hip ext is pulling the bar, or thinking you need to be vertical at the top, your are probably finishing with the low back. When you are trying to train glutes and hamstrings the finish should be with a neutral spine, and focusing on driving your butt down. There is no need to pull the bar any higher, lean back, or anything that resembles the finish of something you might see on worlds strongest man. You're not trying to rest and stack at the top, you are trying to work the glutes and hamstrings. So keep the tension there, by ending the movement at the end of their respective ranges.
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#n1training #glutesworkout #glutetraining #gluteexercises #glutebuilding #exercisetips #fitnesseducation

Want to build your lats? Mastering the neutral gri

The barbell back squat is a versatile exercise use

The barbell back squat is a versatile exercise used to emphasize the lengthened glute and/or lengthened quads. Trying to load a portion of the range of motion of the muscle when there is no load is a common mistake when squatting.

❌ A common mistake in the top of the squat is to extend the lower spine in an attempt to ""get more glute"". In the top of the squat there is very little to no load on the glute as the joints become stacked; going into lumbar extension will lead to instability, a weaker glute, a poorly executed repetition.

✅ Returning to a neutral pelvis and spine in the top of the squat will create stability and alignment for a properly executed rep

#n1training #squatguide #squatworkout #squatday #exercisetips

You could say that “junk volume” is a pet peev

Squatting for maximizing quad stimulus versus squa

Squatting for maximizing quad stimulus versus squatting to squat are two different exercises.
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It is normal that someone can perform a hip-dominant squat, or even more balanced squat, without too many issues. Performing a quad-dominant squat can be a new challenge altogether. This is why we teach our students/clients to elevate the heels (via a wedge) to help facilitate the needed mechanics to perform this exercise proficiently.
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Squat
- Overloads the quads and glutes in the lengthened position
- Limiting factors within the movement can be range of motion available at the hip and ankle
- Great balanced movement for lower body development
- A difficult movement that takes a certain level of proficiency to perform effectively
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Heel-Elevated Squat
- Overloads the quads in the lengthened position
- A difficult movement that takes a certain level of proficiency to perform effectively
- Helps grow the vastus medialis by loading full knee flexion
- Can be adjusted to reach full knee and hip flexion to create a more comfortable balanced squat

It is important to keep in mind that a quad-dominant squat does not mean no hip flexion. It is a common mistake to not allow your glutes to do any work during this variation. Your glutes need to be working in this variation to help stabilize the pelvis and increase output.

#n1training #squats #squatguide #squatday #exercisetips #fitnesseducation

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