Cable Romanian Deadlift

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.