1. Starting Position:
- Stand with your feet hip-width apart.
- Your arms should hang naturally at your sides with palms facing your body.
- Engage your core muscles and keep your back straight.
2. Movement Phase 1: Romanian Deadlift
- Slowly hinge at your hips, pushing your buttocks back as you lower your torso towards the ground.
- Keep your knees slightly bent, but do not allow them to move forward excessively.
- Maintain a straight back and keep your head in line with your spine.
- Lower your torso until it is parallel to the ground or as far as your flexibility allows.
- Hold for a moment at the bottom of the movement.
3. Movement Phase 2: Biceps Curl
- From the lowered position, engage your biceps by curling your arms up towards your shoulders.
- Keep your elbows close to your torso and do not swing your arms.
- Hold the curl for a brief moment at the top, then lower your arms back to the starting position.
4. Movement Phase 3: Kickback
- From the biceps curl position, extend your arms back behind you, keeping your elbows stationary and close to your body.
- Squeeze your triceps at the peak of the movement, then return your arms to the starting position.
5. Return to Starting Position:
- After completing the kickback, use your hips to lift your torso back up to the starting position.
- Stand tall, engaging your core and maintaining good posture.
6. Repetition:
- Aim for 10-15 repetitions for 2-3 sets, depending on your fitness level.
- Rest for 30-60 seconds between sets.
Tips:
- Focus on control and form rather than speed.
- Avoid rounding your back to prevent injury.
- If you're new to this movement, practice each phase separately before combining them.
