In Line RDL Isometric

START:

- With one foot in front of other

- Lightly touching thighs

- Knees slightly bent

- Arms straight

- Back flat or arched

- Regular grip (or hook grip or straps)

- Focal point straight ahead

DESCENT:

- Bend at hips only

- Knee angle stays the same throughout

- Bar descends slowly and under control

- Flat footed throughout with no pressure on toes at all

- Back stays flat or arched throughout

- Lower the weight as far as good technique and flexibility allows

(below the knees to mid-shin)

- Should feel it in the hamstrings throughout

(coaching hint: the athlete should feel it in the hamstrings)

- Arms stay straight throughout

- Focal point straight ahead throughout

- Pause weight at bottom

ASCENT:

- Same as descent but in reverse

- Finish at same position as Start

(keeps low back holding a static position)

You will end movement with a shrug at the top