Romanian Deadlift

Most leg exercises fall under the quad dominant category. Squats, deadlifts, leg presses and the like are all quad dominant exercises. While the hip extensor muscle groups (hamstrings and glutes) are activated during these movements, the quads take most of the training stress, and therefore receive the largest training response. If you do not make a conscious effort to balance your quad and hip extensor training, you will eventually develop a strength imbalance between the two muscle groups.

This imbalance can lead to several less than desirable conditions, with both physical (frequently pulled hamstrings) and cosmetic (less than perky backside) manifestations. Because hip extensor training can have such a wide range of benefits, it makes sense for everyone to include it in their training program - from general health and fitness clients looking for some improved "assets," to athletes looking for improved performance and injury prevention.

The Romanian Deadlift, or RDL, is an excellent lift for developing strength and muscle mass in the posterior chain. Whether your goal is a great physique, a bigger squat or deadlift, or to run faster and jump higher, the RDL can help get you there.

Unfortunately, the RDL is one of the most difficult lifts to learn and coach. Whether it's the concept of neutral spine, loading the hips by pushing them back, or keeping the weight on the heels, let's just say there are easier lifts to coach! In fact, I'd go as far as saying I'd rather teach someone to squat properly than do an RDL properly!

Performance

1. Grab the bar just outside of shoulder width; if grip is an issue, feel free to use a mixed-grip or straps.

2. Set-up in a hip-width stance with the toes pointing straight ahead and weight on your heels. You should have a slight bend in the knees.

3. The chest should be up, with the chin tucked and neck in neutral alignment with the rest of the torso.

4. From the starting position, focus on pushing the hips way back. In fact, just think about pushing the hips as far back as possible while maintaining the flat back and neutral neck position.

5. Once you feel a mild stretch in the hamstrings, drive the hips forward towards the starting position. If you start to feel any rounding in the low back before this, go ahead and return at that time.

6. As you approach the starting position, focus on actively squeezing the gluteals to finish the lift.

20-Rep Squats : Super Squats

The main reason squats are so good is because they target a large number of muscles all at one time. This is called a compound exercise and it is very effective at burning fat and toning muscles. When you do a squat you will be working your:

glutes (butt)
hamstrings
thighs
calf muscles
abs
back

Chances are that a lot of you have heard of the 20-rep squat program at some point along the line. It is an old-school approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. You do one set of 20 reps of the squat, plus a few other exercises.

Every successive training session you add 5-10 lbs to your squat weight. It has been touted as one of the most effective programs ever designed for adding muscular size and strength in a short period of time, and with good reason; it works!

When doing 20-rep squats, your entire day needs to be consumed by it. What does this mean? For me is means getting mentally prepared for what I am going to face. The 20-rep squat is a scary thing. You can't just go to the gym, load the bar, and go. You need to get there mentally or you are going to fail. All day long I think about squatting.

Yes, 20 reps of squatting, completed by guts and guts alone, will seem like an eternity. After you finish that 20th rep, you will want to die. Strossen recommends following this up by laying back flat on a bench-press bench, and doing 20 light dumbbell pullovers - the key is light. They are meant to stretch the ribcage, but just as important, they are an excellent cooldown after your squat-a-thon.