学习新动作并纠正姿势

Alright, welcome back! Today we're going to introduce some new exercises to really target your glutes and hamstrings. First up, the Romanian Deadlift. Have you done these before?

Hi! Not really, I've heard of them but never actually tried. Are they similar to regular deadlifts?

Good question! They focus more on the eccentric phase and a deeper stretch in the hamstrings, so you won't be lowering the weight all the way to the floor. Watch my form closely. Keep a slight bend in your knees, chest up, and hinge at the hips.

Okay, I think I get the general idea. So, it's more about feeling the stretch in the back of the legs?

Exactly! Now, grab this lighter bar and let's have you try. Remember, slow and controlled. Don't worry about the weight right now, focus purely on form.

Alright, here we go. Is this okay? I feel it in my lower back a little.

Almost there. Your back is rounding a little at the bottom. Try to really push your hips back as if you're trying to touch the wall behind you. Imagine you're holding a coin between your shoulder blades to keep your chest open. That should help engage your glutes more and relieve your lower back.

Ah, okay! "Push hips back." Yes, that feels much better! I can really feel it in my hamstrings now. This is a big improvement.

Fantastic! That's excellent correction. Keep that form. We'll do a few more reps like that, and then we can add a little bit of weight for the next set.