Exercises You Should Be Doing: Kickstand RDL w/ Banded Accentuated Eccentric

Let me set the record straight:

1. Just because an exercise has a long name (like this one), doesn’t mean it’s better or more effective.

2. I was just going to call it Banded Thingamajiggy, but it didn’t make made sound smart enough.

Suffice to say: The name is a mouthful, but it’s an exercise that has several practical, across-the-board applications.

Copyright: Georgy Dzyura

Exercises You Should Be Doing: This One

I’ve always felt 1-Leg RDL variations are difficult to master for most people. They’re an advanced exercise, and not something most people can pull off on day #1.

(AHEM: Which is why I wrote THIS post showcasing how to progress the movement).

It takes a lot of balance and coordination to pull off, and frankly, let’s be honest: Most people can barely make a peanut butter sandwich without falling over…

Kickstand (or B-Stance) variations, however, still give off the “vibe” of isolating one leg (the front leg is still doing 80% of the work), but also still providing the support or balance many people need to perform well.

In short: You get “most” of the benefit of performing a 1-leg variation, without the annoyance of grace, balance, athleticism, and genetic superiority resembling a drunk pirate.

 

Who Did I Steal It From? – The adding the band part was a tip I stole from Joel Seedman.

What Does It Do? – I explained the “kickstand” rationale above. Adding the band to overload the ECCENTRIC (lowering) portion forces the lifter to stay tight/engaged and to control the descent.

In this sense, you’re “accentuating” the yielding component of the lift, which, not coincidentally, is also the part of the lift where we can handle the most load.

Too, controlling the lowering portion emphasizes time under tension…an important factor in muscle growth.

You’ll also notice I add a “hover pause” about an inch or two above the floor.

This is a nifty trick to 1) help people stay tight and not lose their upper back position and 2) make you or your clients hate life.

Key Coaching Cues – Don’t die. That’s pretty much it.

Add this drill as an accessory lift on your lower body days, for say, 3-4 sets of 5-6 repetitions per leg.

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