The goal of this article is to serve as a complete 1-Leg RDL exercise progression guide, action-packed with 4 sections and 16 exercises in total. The 1-Leg RDL exercise can be a tricky one for most folks. This guide is meant to be simple and user-friendly.
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Before we jump in here head first, let’s start by saying that the Turkish Get-Up (TGU) is a highly intricate, multifaceted exercise that demands mastery and ownership of each specific position from start to finish. It’s crucial to understand the fact that this is a highly-skilled movement that requires patience, effort and consistency over time.
Let’s start by saying that the Kettlebell (KB) Swing is a comprehensive exercise that requires many components and a high level of skill mastery. This is NOT a starting point for most folks.
Here’s a great upper back and triceps strengthening exercise.
Sometimes in a hotel gym you don't have much to work with. One way to get your normal work in when the dumbbells only go up to 50lbs is to up the repetitions. Think sets of 12-20 instead of heavier sets of 4-8. I'm doing Dumbbell Goblet Squats with a 50lb Dumbbell in this video.
The hips don't lie! It's hard to perform at your best without strong hips. Get a band and try the Band Deadlift Pull-Through.
Today's Edge: The hips don't lie! It's hard to perform at your best without strong hips. Get a band and try the Band Deadlift Pull-Through.
Have you ever had a doctor, physical therapist, chiropractor or personal trainer tell you to rest, stretch and ice your nagging injury only to follow their orders and get NO results?
Today's Edge: Yesterday I posted on the importance of training for horizontal strength and power production. Here is the Cable Pull-Through. This exercise pairs nicely with the Band Resisted Broad Jump from yesterday's post.
I cringe when I hear people say: “I don’t do anything like squats or lunges because I have bad knees.” Nobody has perfect knees but you’re not doing your knees a favor by staying away from loading them.
The groin (adductor) muscles often get neglected in training in terms of isolated exercises. Keeping this area healthy and strong will go a long way in terms of helping you perform at high levels in sport and training.
Try This if You Need A New Challenge In Your Core Training or if You’re Trying to Get Rid of Some Lingering Groin Discomfort.
This exercise is great if you need a new challenge in your core training or if you’re trying to get rid of some lingering groin discomfort.
Take a break from that hunched position at your desk and move your hips and shoulders:
Nagging groin pain can indicate that you need to strengthen your adductor/groin muscles. Many people try to stretch chronic groin tightness/tenderness with no avail. Try this exercise to add some isometric adductor strengthening to your routine instead.
Try this elevated short range reverse lunge to set a great foundation for your single leg training:
Try these Band Skier Pull Downs for a sneaky core challenge.
Here's a great exercise to warm-up your inner thigh and hamstring muscles.
Avoid sagging on your 1-arm bent over row work. It's easy to be focused on the arm doing the row while you ignore the stabilizing arm.
Total body workout to target your core, shoulders, chest and hips:
The mistake many folks make when their back gets cranky is to rest and avoid moving. Another common response to a cranky low back is to rest and stretch. Doing the right stretches is ok but you need to add fundamental core work if you want to get your back un-cranky for more than a few minutes.
How often are you training in multiple planes? It's important to expose your body structures to multiple planes of movement when you train. Try this Lateral Skater Hop for better results: