Band RDL: Beginner-Friendly Hip Hinge Training for Strength, Mobility & Golf Performance

Key Points

• • Helps build proper form and mechanics in a less intimidating and safer way, especially for those new to strength training.
• • Benefits include improving mobility, maintaining strength, and reducing injury risk—especially for golfers engaging in rotational movements.
• • Also works as a great warm-up tool before golf to activate the posterior chain (glutes, hamstrings, lower back).

• Setup:

  • Step on the band with your mid-foot.
  • Loop the band over your neck and rest your hands on it.
  • Feet hip-width apart, toes facing forward.
  • Initiate by driving the hips back (not down).
  • You should feel a stretch in the hamstrings, then return to standing with a tall chest.
  • Keep a flat back throughout—hips move backward, not downward.
• • Recommended rep range: 10–12 reps, progressing to dumbbells if it becomes too easy.
• • A banded RDL is a beginner-friendly way to learn the hip hinge pattern before progressing to dumbbells or barbells.