Build Run-Ready Strength With These Lifts

Many athletes may associate the traditional deadlift exercise with body-building, rather than running, but this move (and its variations) benefit runners in more ways than one.

Practicing Romanian deadlifts a.k.a. RDLs strengthens the quads, glutes, and hamstrings, as well as the core, arm, and back muscles. In other words, you power up your entire posterior chain (or back of body), while building stability.

The best part: Instead of making you find creative ways to add this move to an existing strength session, we’ve eliminated the guesswork and had Yusuf Jeffers, NASM-certified personal trainer and USATF-certified running coach in New York City create this full RDL workout that you can seamlessly add to your schedule.

The Benefits of this RDL Workout for Runners

The muscles that comprise your posterior chain—those glutes, hamstrings, calves, erector spinae (along the spine), lats (the biggest muscle of the back), and rear shoulder muscles—all come into play during your running gait, says Jeffers. And they’re the same muscles you strengthen with the RDL.

“RDLs not only build strength in the lower body, but they also help strengthen the muscles in back and core to help with maintaining proper posture while performing exercise, which translates to good posture while running,” says Jeffers.

The RDL also differs slightly from the traditional deadlift in that it puts more emphasis on the power-producing glutes and hamstrings (because your legs stay straighter), rather than also getting more quads involved like the traditional move.

In addition to RDL variations, this well-crafted workout from Jeffers includes a warmup to wake up your muscles and prime them for powerful lifts. You’ll also mix in accessory work for active recovery and a way to work smaller muscle groups, like those of the upper body.

How to use this list: Do the exercises in the order

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12 Best Dynamic Stretches For Any Workout, From A Trainer

I used to roll my eyes at any pre-workout stretch. Little did I know, skipping those moves was holding me back. Dynamic stretching before a sweat sesh is key for optimizing performance, reducing the risk of injury, and preparing muscles for maximum efficiency.

“Dynamic stretching is an active form of stretching where your muscles and joints move through your full range of motion,” says Jessica Chellsen, DPT, CSCS, physical therapist and founder of Vibrant Coast Physical Therapy & Wellness. “It incorporates whole body movements rather than just one muscle group and uses similar movement patterns as the sport or workout you are going to perform,” she explains.

Meet the experts:

Jessica Chellsen, DPT, CSCS, is a doctor of physical therapy, certified strength and conditioning specialist, and founder of Vibrant Coast Physical Therapy & Wellness.

Kendall Green, DPT, CSCS, is a doctor of physical therapy and certified strength and conditioning specialist at Myodetox.

Joseph Bryan Lipana, DPT, CSCS, is a doctor of physical therapy, certified strength and conditioning specialist, and owner of FYZICAL Punta Gorda.

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Basically, performing dynamic stretches before a workout sets you up for success. They elevate your heart rate and warm your muscles in preparation for the activity, which is crucial for injury prevention, Chellsen adds.

Another bonus? Dynamic stretching is an excellent way to break up the workday. “If we spend many hours in a fixed position, like when sitting at a computer or driving to work, we may become prone to staying in that fixed position and lose the ability to move through the entire range of motion,” says Kendall Green, DPT, CSCS, a physical therapist at Myodetox. “Taking micro breaks and performing dynamic movements every 12

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Trainers Never Start A Workout Without One Of These Moves

dynamic stretching exercises

12 Dynamic Stretches To Start Your Workout StrongHearst Owned

I used to roll my eyes at any pre-workout stretch. Little did I know, skipping those moves was holding me back. Dynamic stretching before a sweat sesh is key for optimizing performance, reducing the risk of injury, and preparing muscles for maximum efficiency.

“Dynamic stretching is an active form of stretching where your muscles and joints move through your full range of motion,” says Jessica Chellsen, DPT, CSCS, physical therapist and founder of Vibrant Coast Physical Therapy & Wellness. “It incorporates whole body movements rather than just one muscle group and uses similar movement patterns as the sport or workout you are going to perform,” she explains.

Meet the experts:

Jessica Chellsen, DPT, CSCS, is a doctor of physical therapy, certified strength and conditioning specialist, and founder of Vibrant Coast Physical Therapy & Wellness.

Kendall Green, DPT, CSCS, is a doctor of physical therapy and certified strength and conditioning specialist at Myodetox.

Joseph Bryan Lipana, DPT, CSCS, is a doctor of physical therapy, certified strength and conditioning specialist, and owner of FYZICAL Punta Gorda.

Basically, performing dynamic stretches before a workout sets you up for success. They elevate your heart rate and warm your muscles in preparation for the activity, which is crucial for injury prevention, Chellsen adds.

Another bonus? Dynamic stretching is an excellent way to break up the workday. “If we spend many hours in a fixed position, like when sitting at a computer or driving to work, we may become prone to staying in that fixed position and lose the ability to move through the entire range of motion,” says Kendall Green, DPT, CSCS, a physical therapist at Myodetox. “Taking micro breaks and performing dynamic movements every 12 hours

Read the rest
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