Deadlift Technical Points

  1. Stand close to the bar so that the bar is roughly half and inch from your shin

  2. Grip the bar with a shoulder width grip just outside of your shins

  3. Bring your bum down and touch the bar with your shins

  4. Push your chest up - you should achieve a neutral spine at this point

  5. Brace your abs

  6. Overcome the inertia of the bar and pull the bar up your shin and thighs, ensuring you keep your neutral spine

  7. At the bop, keep your abs braced and retract your shoulder blades

  8. On the way down, slightly bend the knees then push your bum back

  9. Allow the bar to slide down your thighs as you push your bum back and bring your chest forward

  10. Once you get to your knees, bend them so that the bar (with plates) rests on the floor

  11. Breath and repeat the movement

Romanian Deadlift (RDL) Technical Points

  1. The movement starts from the top as it must begin with an eccentric loading.  So you can either un-rack the bar from pins, or Deadlift the bar up

  2. At the top of the movement your shoulders should be retracted and your abs braced

  3. To descend, bend the knee slightly and begin to push your bum backwards

  4. All the weight needs to be on your heels as the bum continues to go back and your chest comes forward

  5. Allow the bar to travel down the legs until you feel a big stretch in your Hamstrings (back of the legs).  Make sure you do not bend the knees any more than what you did in the beginning. if you continue to bend them you will not feel tension in your Hamstrings

  6. Once you have reached appropriate depth, keep your knees back and pull your chest up

  7. Squeeze your bum at the final stages of the pull

  8. Once you stand back up, continue to squeeze your bum and retract your shoulder blades

  9. Repeat

Single Leg Romanian Deadlift (RDL) Technical Points

  1. The movement starts from the top as it must begin with an eccentric loading.  So Deadlift the Dumbbells up to the start position

  2. At the top of the movement your shoulders should be retracted and your abs braced

  3. Put all of your weight onto one foot and slightly bend the other leg

  4. To descend, bend the working leg knee slightly and begin to push your bum backwards

  5. All the weight needs to be on your heels as the bum continues to go back and your chest comes forward

  6. As you bend forward, allow the other leg to remain as straight as you can and raise it behind you

  7. Keep bending forward until you feel a big stretch in your Hamstrings (back of the legs).  Make sure you do not bend the knees any more than what you did in the beginning. if you continue to bend them you will not feel tension in your Hamstrings

  8. Once you have reached appropriate depth, keep your knee back and pull your chest up

  9. Squeeze your bum at the final stages of the pull

  10. Once you stand back up, continue to squeeze your bum and retract your shoulder blades

  11. You can put the other foot down for stability in between each rep

  12. Repeat

Rack Pull Technical Points

  1. Set up pins in a squat rack.  The height of the pins will be specified in your programming

  2. Stand close to the bar so that the bar is roughly half and inch from your shin

  3. Grip the bar with a shoulder width grip just outside of your shins

  4. Bring your bum down and touch the bar with your shins

  5. Push your chest up - you should achieve a neutral spine at this point

  6. Brace your abs

  7. Overcome the inertia of the bar and pull the bar up your shin and thighs, ensuring you keep your neutral spine

  8. At the bop, keep your abs braced and retract your shoulder blades

  9. On the way down, slightly bend the knees then push your bum back

  10. Allow the bar to slide down your thighs as you push your bum back and bring your chest forward

  11. Once you get to your knees, bend them so that the bar (with plates) rests on the floor

  12. Breath and repeat the movement

45 Degree Hip Extension

  1. Set up the piece of equipment so that the crease of your hip is above the pad (this will allow for full hip flexion

  2. Get into the machine and make sure the bottom pads are firmly against your ankles and keeping you in place

  3. Brace your abs and flex your upper back just slighty

  4. Make sure your lower back is extended - This position does not change throughout the entire exercise

  5. Push your bum back and bring your chest forward. Keep doing this until you feel a big stretch in your Hamstrings

  6. Once you have achieved appropriate depth, push your bum forward and bring your chest up without hyper extending your lower and mid back

  7. Repeat

Hamstring Curl technical points

  1. Set up the machine so that your back is supported, the shin pad is just above the ankle and the thigh positioned for the right ankle for contraction

  2. Make sure your thigh is also pressed down with the pad

  3. Hold onto the handles by your bum to ensure you stay firmly in the seat

  4. Flex your knees in a controlled manner

  5. Keep your bum in the seat and squeeze your Hamstrings

  6. Extend the knees under crontrol

  7. Repeat

Lower Body Pull Movements