Since your hamstrings are made up of a disproportionate amount of fast twitch muscle fibers, include exercises that you can load up with more weight.
That said, you may argue that stiff-legged deadlifts to be more hamstring-dominant than Romanian deadlifts, and you’d be right. However, there’s less low back stress during an RDL because the load is closer to the axis of rotation and closer to the base of support. This means when you’re looking to go heavy, for the sake of your spine then RDL’s are the superior choice for many.
The hip-banded RDL is a good way to load your hamstrings and glutes. Having a band pulling your hips back has obvious advantages for promoting correct RDL technique, and can be a useful extrinsic coaching cue if you’re new to them.
Using the setup shown in the video will enable you to use more band resistance. You'll be able to double-up the band and have more control. And it seems to promote a better hip hinge; there’s something to hinge (take a bow) over.
Of course, the band helps to add horizontal load through the hips, making it a potent butt-builder as well. To develop your hamstrings and the rest of your posterior chain sets of 6-8 work well here.
You can steer clear of locking-out, working a two-thirds movement at the bottom for more hamstring bias. Or alternatively, you can lock-out at the top with some posterior pelvic tilt for extra butt stuff. – Gareth Sapstead
Hip-Banded RDL muscle cars | |
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