Jamie lee Purnell

🍑 RDL vs SLDL: What’s the Difference?

Two hinge variations that look similar—but train your body in slightly different ways:

🔹 Romanian Deadlift (RDL)
A controlled hip hinge where the bar stays close and the knees remain slightly bent throughout.

✅ More constant tension on hamstrings
✅ Better control and range management
✅ Strong carryover to athletic movement & glute/ham development
✅ Easier to load progressively with good form

💡 Think: “hinge + control + tension”

🔹 Stiff-Leg Deadlift (SLDL)
A more traditional hinge with minimal knee bend and a deeper stretch toward the floor.

✅ Greater hamstring stretch at the bottom
✅ More emphasis on flexibility & lengthened position
✅ Often feels more intense on the posterior chain
⚠️ Typically harder to maintain strict spinal position under heavy load

💡 Think: “hinge + stretch + intensity”

🔥 Key Difference:

* RDL = controlled tension, slight knee bend, often safer for heavier loading
* SLDL = straighter legs, deeper stretch, more lengthened-range emphasis

💪 Which should you do?

Both have value.

* Use RDLs for strength, control, and progressive overload
* Use SLDLs to target deep hamstring stretch and variation in stimulus

The best program? One that uses both strategically. 🍑

🍑 Hip Thrust Showdown: Traditional vs Scoop Method

Did you know there are two popular ways to perform a hip thrust, each with a slightly different focus?

🔹 Traditional Hip Thrust
Popularised by strength coach Bret Contreras, often referred to as “The Glute Guy,” this style focuses on driving the hips upward while maintaining a relatively neutral spine and ribcage position.

✅ Allows heavier loading
✅ Excellent for building strength and power
✅ Widely used in strength and athletic performance programs

🔹 Scoop Hip Thrust
Popularised more recently by coaches in the bodybuilding and glute-specialisation space, including educators such as Mark Carroll, the scoop method encourages a posterior pelvic tilt (“tucking the tailbone”) as you reach lockout.

✅ Emphasises the shortened position of the glutes
✅ Can improve mind-muscle connection
✅ Many lifters report a stronger glute squeeze at the top
✅ May help reduce excessive lower-back involvement for some people

💡 So which is better?

The truth is neither is objectively better—they’re simply different tools for different goals.

🏋️ If your focus is strength, performance, and moving the most weight possible, the traditional hip thrust may suit you best.

🔥 If your focus is glute hypertrophy, feeling a stronger contraction, and maximising tension in the shortened position, the scoop method may be worth exploring.

The best technique is the one that allows YOU to train hard, stay pain-free, and get the most from your glutes.

💡 RDL Tip: Struggling to keep the bar path smooth and consistent?

Try rolling a hip thrust pad around the barbell. The added thickness can help the bar glide more comfortably along your thighs, reducing friction and encouraging a more fluid, linear bar path throughout the movement.

This can help you:
✅ Maintain better barbell tracking
✅ Improve movement consistency
✅ Stay focused on loading the posterior chain
✅ Reduce distractions caused by the bar catching on clothing or skin

Small tweaks can make a big difference to technique and comfort. Give it a try and see if it improves your RDLs! 🔥

🔥 Dynamic Warm-Ups: What Are They & When Should You Do Them?

Dynamic warm-ups involve active movements that take your joints and muscles through their full range of motion. Think leg swings, arm circles, walking lunges, and bodyweight squats.

✅ Increase blood flow
✅ Raise body temperature
✅ Improve mobility
✅ Prepare your body for exercise

The best time to do dynamic warm-ups is BEFORE your workout. They help your body get ready to perform and can reduce the risk of injury.

Move first. Train second. 💪

🧘 Static Stretching: What Is It & When Should You Do It?

Static stretching involves holding a stretch in one position for a period of time, such as touching your toes or holding a quad stretch.

✅ Improves flexibility
✅ Helps reduce muscle tightness
✅ Encourages relaxation
✅ Great for recovery

The best time to do static stretching is AFTER your workout when your muscles are warm. Holding stretches for 15–30 seconds can help improve flexibility over time.

Train hard. Recover smart. 💪

💡 Top Tip: Point your toes slightly out during hip thrusts!

Turning your toes out a little can help you drive your knees out more effectively, creating better glute engagement and reducing the chance of your knees caving inward. For many people, this position also feels more natural and allows for a stronger, more stable hip extension.

Small adjustment, big difference 🍑🔥💪

Front barbell squats on the menu today 💪🔥 Building strength, stability, and power one rep at a time. No shortcuts, just hard work

My home gym essentials 🫶🏻

You don’t need to over do it and spend hours on travel to get to the gym. Sometimes doing a quick 30 minutes can be efficient… yet challenging! Just the way we like it.

Give this ago on your next home workout brought to you by my JLPeach app 🫶🏻