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RDL Row Thruster
Beginner 40 min

RDL Row Thruster

Calories

305 kcal

Equipment

Squat Rack, Barbell, EZ Curl Bar, Medicine Ball, Resistance Band

Intensity

—

Focus

Hamstrings, Rear Delts, Biceps, Obliques, Cardio/Full Body

Workout Exercises

1

Barbell Romanian Deadlift

8 min

Squat Rack Hamstrings

Description

A classic hip-hinge performed with a barbell unracked from a squat rack, emphasizing a controlled stretch and contraction of the hamstrings while keeping a neutral spine.

How to perform

  1. Step 1

    Step 1

    Stand tall after unracking the bar, holding it against your thighs with your hands just outside your legs. Set your feet about shoulder-width and keep a small, steady bend in your knees. Brace your core and keep your chest proud with a neutral neck.

  2. Step 2

    Step 2

    Hinge your hips back like you’re closing a car door, letting your torso tip forward while your back stays flat. Slide the bar down close to your legs until you feel a strong stretch in your hamstrings, around mid-shin for most people. Keep your shoulders pulled down and back and your weight balanced over midfoot.

  3. Step 3

    Step 3

    Drive your hips forward to stand tall, keeping the bar close to your legs the whole way up. Finish with your glutes and hamstrings tight and your ribs stacked over your hips—don’t lean back. Pause briefly at the top under control before starting the next rep.