Single-Leg RDLs Made Better Level 1 – Stick Mobility Exercise

Single-Leg RDLs Made Better Level 1 – Stick Mobility Exercise


Hey what’s up everyone? So for today we’re
going to show you some RDL Wall Progressions. We got Dennis here, we’re going to
start with double stick, so two sticks. He’s got the cone here just kind of as
a guideline to measure out his distance, you know length and getting to the wall,
so we’re not gonna start full-out spread yet, but we’re gonna show you how to irradiate and make sure that that back rear leg is working, like get that glute involved,
create tension throughout the whole body to also make the front leg work harder
and then own our movement. So Dennis is gonna start it, right again, make sure
we’re looking at, when we go down on the ground, these sticks are angled in towards the body
so that we have that natural arms drive right, because we want lats to fire,
we want all this pulling down, create that proximal stability so we can get his
distal mobility. So now Dennis is going to start his, motion of his RDL, so we’ll start up with that knee
drive into hip flexion, and then he’s gonna go back. Pay attention now to the angles,
so, we want foot nice and straight. We don’t want it externally rotated
out like a lot of people will do. The other thing, and then as he pushes,
so he’s gonna push and drive into that wall, irradiate, really turn on both glutes. The harder that he pushes back with that back leg,
it’s gonna make this guy do more. And that’s what a lot of people do wrong
in an RDL when they’re just freestanding, the back leg just kind of hangs out. So he’s gonna come up out of it,
teach it now how to drive through the ground, so we’re getting that foot to core and then as we go
back again, pay attention, his body does not slide back. So another important key, a lot of
people just kind of fall into the wall. Don’t fall into the wall,
push yourself away from the wall. So the more he pushes and drives that
demand comes into the glute, both glutes. He’s got this guy working but now it really gets into this leg, now it comes out of it again. We want to bump that up, so we got everyone good,
they can hold their position, they can push, you’re talking, you know, it could be three seconds,
five seconds, ten seconds. We want to put a little bit more power to it now. So he’s going go back, he’s gonna drive hard now. So we’re talking like you know,
minimum 50, but probably 60-75 percent. Then I want him to come out
of it with a little bit of power. Boom! So he’s gonna start coming up,
now you teach it how to hinge with power. Great for running, sprinting, or just overall
mechanics of teaching this stuff how to work. Okay, so when we’re good and we’re
adequate with both holding it for time, making sure we’re long levers, everything’s
in place and we can start producing power, now I’m gonna have him drop one stick. So we’re gonna lose a stick and then,
either one, doesn’t matter. He liked that stick better, so that’s what that was.
He’s kind of married to that one. Alright, so we’re gonna go contralateral here
because we want to make this body work. So now we’re gonna look at length, create long tension,
so he goes back, here’s what I want him to do. So I want him to drive, I want him to think, he’s
irradiating arm, he’s creating this whole body tension. I want him to think he’s pushing the wall away and
then I want him to drive his hand and arm away. So as soon as he does that, even if it’s that small move,
he just created a lot of tension through this line. That’s how we’re gonna learn to own
these things, so it’s solid, it’s seamless. I’m gonna have him drive out. If we got that good now I’m gonna
have him take a step forward, little step. So he’s got to get a little bit longer
and see now, does the body still own it? So he’s gonna go back, make sure again, we don’t lean for it, we’re reaching back there for it. Now look at that, boom! He’s gonna push, long,
streamlined, he drags this forward, that locks it all in. That creates this good amount of force, pressure,
right, irradiation and we own our position. Boom, he comes up out of it. So again you guys could do the same thing,
progress with that into power, and then if you want to go to external, lose the stick and in the next set
grab a dumbbell, grab a kettlebell, whatever it is, your choice, whatever you want to use,
and that’s how you’re going to start owning your RDLs. So until next time, give it a shot. Stick RDLs.
Movement made better.