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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Hinge

// EXERCISE EXECUTION

CABLE RDL

// COACHING AUDIO

00:00 / 03:54

The cable RDL is a hip hinge exercise that uses cable resistance to train the glutes and hamstrings. The cable provides a forward-directed resistance, challenging you to maintain whole-foot pressure and control as the hips move backwards and forwards.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Set the cable to the bottom (roughly)

    Stand facing the cable machine

    Feet roughly hip width apart

    Feet straight / pointing forward​

    Long Spine & Abs Tight

    Rib cage and Pelvis aligned​

    Whole Foot Pressure

    Slight focus on base of big toe and inside heel​

    Arch of the foot gets closer to the floor

    Soft Knee (Front Knee)

    Front Knee on top of shoe laces​

    Long Arms

    Arms pointing in the direction of the cable​

    Shoulder blades down slightly in to front pockets
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Phase One

Execution

    Maintain long spine and abs tight

    Maintain whole foot pressure

    Slight focus on base of big toe and inside heel​

    Initiate by pushing your hips back and slightly up

    Pelvis moves back, not down​

    Think about pushing in to back pockets

    Knees remain soft and on top of shoelaces

    Knees are not turning out

    Knee cap remains forward​

    Can introduce a yoga block between the knees if necessary

    We are not balancing on our heels

    We can put a small plate under our heels

    We are not balancing on our toes

    We can put a small plate under our toes​

    Depth is personal

    More doesn't mean better
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Phase Two

Execution

    Push into the floor to stand up

    Not pull​

    Push into the floor with whole foot pressure

    With a slight focus on base of big toe and inside heel​

    Maintain Long spine and abs tight​

    Maintain Nose, Knees and Toes

    Allow your hip to travel forwards as you return to standing position

    We don't need to keep pushing our bum forwards at the top​

    We are not looking to stick our bum out as we approach the top

    I like to think about trying to get my pelvis under my ribs, before my ribs are on top of my pelvis

// COMMON MISTAKES

Knees & Feet Turning Out

Rounding The Back

Toes / Heels Coming Up

Knees Too Straight

Too Much Knee Bend

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