Hamstring training progression series with Bram Swinnen | Part 4 - Single-Leg RDL to Step-Up

Описание: The single-leg RDL is a powerhouse for the posterior chain, but this variation’s real value is how it enhances sprinting mechanics and hamstring resilience at long muscle lengths.

Key evidence: Developing posterior pelvic tilt (PPT) control with gym-based eccentric exercises produces greater improvements in sprint kinematics than high-volume technique drills (Mendiguchia 2022; Alt 2021).

This highlights the role of strength work that teaches dynamic pelvic control, not just cueing on the track.

Why this variation?
✅ Mimics the 2-step sprint sequence (hinge → drive)
✅ Demands explosive PPT, which generates large hip joint forces and drives efficient power transfer (Sado 2017, 2019)
✅ PPT control counters excessive lengthening of the hamstrings and supports better proximal-to-distal sequencing (Sado 2017, 2019)

Without good pelvic control, athletes slip into excessive anterior pelvic tilt during sprinting, which over-lengthens the hamstrings and raises their tension (≈ ST +13%, SM +26%, BF +31.5%; Nakamura 2016) increasing both demand and injury risk.

The goal isn’t just a strong hamstring: it’s a hamstring that delivers explosive power in the right sequence, and under the right control for maximal sprint efficiency and resilience.

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