Glutes and Hamstrings Superset: Single Leg Romanian Deadlifts with Hyper-Extensions by Tuan Tran

http://myhitechtrainer.com/tihealthandfitness

Single Leg Romanian Deadlifts
Stand and hold the bar with a pronated grip, at arm's length. Feet are shoulder-width apart. Bend your knees, picking up the other leg behind you. Try to keep it off the floor for the entire set of reps. Make sure to keep the knee slightly bent and once again, push your hips backward, looking up, shoulders back and lower back arched. Complete all prescribed reps and then switch to the other leg. When using a single dumbbell, hold it in the opposite hand of the leg that is working. Attempt to reach down and touch the dumbbell to the foot. You will raise the back leg to help counterbalance. This exercise also requires more balance. This exercise can be performed with a barbell, two dumbbells, or one dumbbell.

Hyper Extensions
Hyper extensions are an exercises that work the muscles of the lower back. They involve lying on an apparatus face down and bending forward at the waist. You then use your own body weight as resistance as you raise your upper body so that it is in line with your legs. Hyper extensions are a great complimentary exercise to abdominal crunches.
.Function
To perform hyper extensions, find a hyper extension apparatus. This is a device with a flat pad for the hips and two circular pads for the legs. Most gyms have them specifically for hyper extensions. Lay on the apparatus face down. Place your hips and upper thighs on the flat pad and both lower legs under the circular pads. Straighten your body so that your upper body is hanging over the flat pad. Place your hands behind your head or across your chest. This is your starting position. Bend forward at the waist until your body is at about a 90-degree angle. Raise your upper body until you are straight again. This is one repetition.
Effects
Hyper extensions build the erector spinae. This is the muscle that lines your spine and helps you stand erect. They also exercise your hamstrings in the rear of your legs, abductor magnus in your inner thighs and gluteus maximus in your rear end. It is important to perform hyper extensions in conjunction with abdominal crunches. The muscle groups are on opposite sides of the torso. They need each other for proper function of the body. It is important for your body to be balanced to avoid injury.

Category:

Howto & Style

Tags:

• Glutes
• and
• Hamstrings
• Superset
• Single
• Leg
• Romanian
• Deadlifts
• with
• Hyper-Extensions
• by
• Tuan
• Tran

[Jimmyboica]

Thanks Tuan. I learned something new again. I can see you gotta start light to get the balance right but i bet it really targets the hams that way. You still do curls don't u?

[roughneckasian]

@Jimmyboica yes, leg curls are a must. Just showing other exercises to get the hamstrings and glutes for those who are looking for something new

[SinisterSkip]

Is there a reason for the single leg stiff deadlift? Less stress on the lower back? (compared to the standard one with both legs + more weight)

Or just to mix it up from time to time?

[roughneckasian]

@SinisterSkip As I have mentioned before, I always have a detail passage posted under all my videos. Please read the information I have posted under the video. It iwll explain all the benefits of this exercises.

[7stringkid]

i bet tuan was getting a nice look at the lady at 1:49 ;)

[MetaIhead89]

Can you also do dips with the thing at 1:48?

[caramandunga100]

what kind of lift excersise do you recommend fo a 100m track springter?

[Cobrakay2003]

When I do Hyper Extensions I usually hold 2x20 KG weight close to my chest, I got a very strong back and my legs are solid but I'm pretty light. If I didn't add any weight I could do like 200 reps. Do you recommend against using weights with this exercise?

[tripp4ever2003]

sorry dude, chick at 2:14 got me.. can you do that again?

[tripp4ever2003]

sorry dude, chick at 2:16 got me.. can you do that again?

[Bonecrusher27WTF]

@roughneckasian I think the original question was what is the benefit of doing it one-legged. You have excellent info on how to do the exercises in the passage, but it doesn't actually go into benefits of doing one

-legged.

@SinisterSkip - one reason I may put someone on these is if they need coordination, balance, and strength, e.g. my skaters. As for reduced stress, perhaps overall WEIGHT used per se is reduced but the way you aren't centrally aligned other potential injuries come in as well

[rindaboi]

i hope i look like you when i grow up btw you should post a nutrition video