Cable Romanian Deadlift (Hips) Instructions
Positioning:
1. Set Up the Equipment:
- Adjust the cable pulley to the lowest setting.
- Attach a handle or bar to the cable.
2. Initial Position:
- Stand facing the cable machine, about an arm's length away.
- Grip the handle or bar with both hands, palms facing down, and step back slightly until there is tension in the cable.
- Your feet should be shoulder-width apart.
3. Body Position:
- Slightly bend your knees.
- Hinge at the hips while keeping your back straight and your chest up. Lower your torso forward until it’s almost parallel to the ground.
- Maintain a neutral spine throughout the movement to avoid injury.
Movement:
1. Engaging the Hips:
- With your core engaged, pull the cable toward your body by extending your hips and straightening your torso to return to the starting position.
- Focus on pushing through your hips as you stand upright. Keep the handle close to your body.
2. Control the Motion:
- Lower back down slowly while maintaining control, allowing the weight to pull you back into the starting position.
3. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, depending on your fitness level.
Tips:
- Avoid rounding your back; keep it straight throughout the movement.
- Keep your movements slow and controlled to maximize effectiveness and minimize risk of injury.
- Breathing: Inhale as you lower and exhale as you lift.
