Sarah Ramadanのインスタグラム(fightforgrowth) - 12月10日 04時42分

American Deadlifts FORM CHECK ?✨??
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I’m demonstrating both the ADL and the RDL for comparison purposes
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The American Deadlift, or ADL, targets my glutes as a primary muscle, with secondary muscles being my hamstrings. ⠀
For the Romanian Deadlift, or RDL, the main muscles targeted are my hamstrings, and then my glutes
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For the ADL ⠀
I keep a shoulder width stance and keep my toes straight (you can point them outwards for comfort if you need to). My head stays in light with my spin to where the wall and floor meet.
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standing upright with a loaded barbell, I initiate the movement by hinging my hips back. My favourite cue to think about when doing this is that a string is attached to my glutes and it’s pulling them back to the wall behind me.
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When doing so, your knees will naturally bend. I only need to go as far as my knee to feel my glutes fully engaged.
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Once  I reach my knees, I drive my hips forward by squeezing my glutes. It feels like a hip thrust when doing higher reps ☺️
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Next is the Romanian deadlift.
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I like using more narrow stance while keeping my toes straight
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As I descend, I keep my upper back tight while letting the bar brush my thighs. I keep my shins straight. I go farther down than the ADL (just below the knees), before coming up.
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[make sure to tag a friend to help them out as well?‍♀️]
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link to my resources: http://www.bretcontreras.com + @bretcontreras

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