Toe Elevated RDL for Low Back Pain
RDL is a great exercise for strengthening the glutes and hamstring in hip flexion/extension. Unfortunately some people may feel pain in the low back the further they go into hip flexion when trying to "feel" the glutes and hamstrings.
How can we get the same amount of loading and "feeling" through the glutes and hamstrings in an RDL without going into flexion ranges that stir up the low back.
The answer is "elevating the toes"! Use the squat bricks, either 5cm OR 3cm** height to raise the toes. Cue the athlete to "push the ball of the big toe" into the brick and "keep the weight back on the heels". This will reduce the amount of flexion the client needs to go into to get the same activation through the glutes/hamstrings! Start with 3 Sets 6 Reps with just Barbell or Light Weight (2s butt squeeze at the top, 3s way down, 3s hold at the bottom, 1 on the way up)
**Depending on how tight the athlete is through the inside of the hamstring and how far they can go into flexion without feeling it in the low back