Bodyweight Romanian Deadlift with Bicep & Kickback Curl

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.

5. 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.