The Speed RDL’s is a great exercise for targeting the glutes, hamstrings, and lower back. Because it focuses more on power endurance (producing as much power as you can in as little time as possible – and over a duration or number of reps), we do not want to go too heavy with this motion. It’s a great exercise to include as part of a circuit, super set, or giant set – and to give the legs a little bit of a kick.
Primary Muscles Targeted
- Grab a barbell or an Olympic Bar, and hold onto it so that your hands sit wide apart. The hands will be roughly wider than shoulder width.
- If you feel like you can handle it, you may load the bar with the appropriate weight to complete the number of reps and sets on your plan. This should not be a heavy weight for this exercise, as this one is not so much about pure strength.
- When you grab onto the bar and set your hands, the bar will come just to about mid-thigh, this is your starting point.
- Lower the bar down towards the floor. Keep the bar close to the body as you go down. You should feel it grazing against the legs. As you lower, keep your chest OUT, and your hips/glutes BACK. You want to perform this as a hinging motion through the hips.
- The lower back should maintain its natural curve. The more you push the hips back and the chest up against it, the more you can maintain the natural arch of the spine.
- Bring the bar to about mid-shin level, and then reverse the motion, standing upright once again.
- Repeat for the number of reps on your plan. Keep the pace and speed up with this one to reap the full benefits of the motion.