HINge PRogressions
with DImi Poulos
wide grip stif leg deadlift
1) Start with your feet hip width apart.
2) Grip the bar wider than shoulder width apart.
3) Drop your hips down, keep your chest up, back straight and deadlift the bar to the top position.
4) Keep a slight bend in your knees, hinge the hips back and take the bar down keeping it close to your legs the whole way.
5) Once you reach the end range and your hamstrings won't let you go lower, stand back up keeping the bar close to your body.
6) Repeat for each rep.
single leg hinge pattern
BArbell Single Leg ROmanian Deadlift
1) Start with your feet hip width apart keeping a slight bend in both knees.
2) Hold the BB with a shoulder width grip keeping both arms straight.
3) Lift one foot off the ground and take the leg back; in the same motion bring the torso down so the leg and upper body remain in the same line.
4) Make sure to maintain a natural lumbar curve and keep your hips square.
5) Maintain a slight bend in the grounded foot; once you reach your end range, come back up to the start position.
6) Repeat for each rep.