Workout Wednesday: Rethink Your RDL

My oh my, it’s been a little while since a Workout Wednesday post appeared here on I Train Therefore I Eat!

(Side note, I just realized that I could call this ITTIE… and while it’s kind of cute, it kind of reminds me of another word that I’d rather not have my blog called. So… yeah.)

Get ready, because we’ve got this one and then another one all lined up for next week already. I know, I know: Steph planning ahead? What is this about? Turning over a new leaf my friends.

At least momentarily.

Anyway, today I have a new lift for you. I’m certainly not saying that I made it up, but I haven’t seen/done it before so it’s new to me! I popped this into my workout a couple of weeks ago on a whim, when I wanted a little bit of extra glute/posterior chain work but my SI joints were a little too angry for heavy RDLs, deadlifts, good mornings, or any of the usual posterior chain lifts.

And for some reason, I hate doing SL RDLs with dumbbells. There is no explanation for this, I just would much rather do them holding on to a barbell than the DBs, so this was a perfect substitute for me while keeping them relatively light.

Introducing the Cable Single Leg RDL (with optional row). 

This is an accessory lift to your lower body or posterior chain days, primarily targeting the glutes and hamstrings, and also challenging components of your adductors/abductors and hip stabilizers.

The Setup

Stand facing the cable machine with the rope handle attachment set down low. Grasp the ropes with your palms facing each other. Step back so that you’re in a hip hinge position with your arms extended out in front of you, weight stack still resting so that there is no external load yet.

The Action

Brace your core, ensure your back is nice and flat, and raise one leg straight behind you. Hinge up to top, bringing top leg down towards ground leg, as in a traditional RDL. At top, add in optional horizontal row, bending elbows and bringing hands to sides, palms still facing in. Reverse the motion. Complete all reps one one side before switching to the opposite side.

Keeping those SI joints happy at 29 weeks pregnant is a bit of a challenge! 

Special Notes

It is extremely important in this lift to be conscious of your back position throughout the movement. Because the weight stack will be pulling your center of gravity further out in front of you than you would normally have with an RDL, it is not recommended to go extremely heavy with these. Form is key to keeping this a healthy movement, and it’s a great lift to help groove your hip hinge movement pattern, particularly with single leg variations.

As mentioned above, this is simply another accessory lift for your lower body. This is not better or worse than dumbbell RDLs, but rather provides your body with a slightly different line of pull, thus challenging the muscles in a slightly different way. You could certainly do this as a traditional RDL as well, which would essentially be the reverse of a glute pull through (another of my favorites).

To program these, as I mentioned above I would keep them relatively light, especially if it’s a new movement for you. I would recommend adding these in to one or two lift days per week, starting with an 8-12 rep range. Increase weight as tolerated, and utilize them in addition to other accessory lower body lifts.

Readers: Give it a try and let me know how you like it! I’ve done these a few times now, and they’re pretty quickly turning into one of my favorite posterior chain accessory lifts, so hopefully you feel the same! Has anyone done this variation of an RDL before? 

 

 

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One thought on “Workout Wednesday: Rethink Your RDL

  1. I like that variation The weight acts like a counter balance and hanging on to the rope provides a little bit of stability. Nice work. .

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