sandbag rdl
ID: 972
No video uploaded
- Exercise Types:
- Lower Hinge, Upper Push
- Contraindications:
- Shoulder Issues/Mobility
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- No
- Sprint-able?:
- No
Key Teaching Points:
- 1. Feet hip-width apart, weight balanced over mid-foot throughout.
- 2. Keep the weight close to the body throughout the full range of motion.
- 3. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.
Regression:
Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.
Progression:
Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.
Common Problems:
Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.