Coach Wayland | Performance Expert | Craftsman's banner

Coach Wayland | Performance Expert | Craftsman

@WSWayland • 16,027 subscribers

High Performance Consultant. Craftsman. Consultant @ETPI @hplanner_tour, England Golf 🏴󠁧󠁢󠁥󠁮󠁧󠁿 & UFC Fighters, High Performers. Jiujitsu Black Belt🥋♨️

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False Close Grip Bench on the rebuild after labrum tear. Just carefully reloading. I miss being able to do this with 140kg for reps. Only thing hurting now is ego.

False Close Grip Bench on the rebuild after labrum tear. Just carefully reloading. I miss being able to do this with 140kg for reps. Only thing hurting now is ego.

116,335 görüntüleme

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

228,142 görüntüleme

Overhead shrugs might be my favourite way to train traps, that isn't doing RDL's or pulls. It's a movement that gets away from a depressed scapula which is common in bodybuilding exercise selection. Overhead shrugs can contribute to shoulder stability, making your shoulder joints more resilient to stress and injury. It forms part of my shoulder health plans. Additionally the upper play a role in neck strength and stability. Strengthening these muscles can help reduce the risk of neck pain and discomfort. Which is why I started reintroducing it as part of complete neck training protocol. Also mere diversity and novel stimulus make this a worthwhile entry, grab an empty bar and go!

Overhead shrugs might be my favourite way to train traps, that isn't doing RDL's or pulls. It's a movement that gets away from a depressed scapula which is common in bodybuilding exercise selection. Overhead shrugs can contribute to shoulder stability, making your shoulder joints more resilient to stress and injury. It forms part of my shoulder health plans. Additionally the upper play a role in neck strength and stability. Strengthening these muscles can help reduce the risk of neck pain and discomfort. Which is why I started reintroducing it as part of complete neck training protocol. Also mere diversity and novel stimulus make this a worthwhile entry, grab an empty bar and go!

162,921 görüntüleme

The Trapbar. Probably the most important non standard bar you can buy. “The trap bar deadlift’s rise in popularity is commensurate with its usefulness. Fitness is indeed a realm where some tools persist despite their redundancy, but scrutiny comes in many forms, including expert opinion and also evidence-based, successful intervention, and so on. The trap bar’s advantages are numerous.”

The Trapbar. Probably the most important non standard bar you can buy. “The trap bar deadlift’s rise in popularity is commensurate with its usefulness. Fitness is indeed a realm where some tools persist despite their redundancy, but scrutiny comes in many forms, including expert opinion and also evidence-based, successful intervention, and so on. The trap bar’s advantages are numerous.”

44,682 görüntüleme

‘Trapbar RDL is a different animal the load can follow the lateral midline for a truer hinge. Anteriorly loaded barbell can pull some folks forward but some find the hinge with their hands by their side more intuitive.’

‘Trapbar RDL is a different animal the load can follow the lateral midline for a truer hinge. Anteriorly loaded barbell can pull some folks forward but some find the hinge with their hands by their side more intuitive.’

26,637 görüntüleme

“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”

“Staggered trap bar work is rapidly becoming a favorite derivative. By using a quasi-bilateral stance (staggered), we can emphasize glute far more, due to the lower starting torso position and thus a deeper hip angle. It makes the movement a little more challenging for the trunk also, and I prefer a rear heel elevated stance to further emphasize the lead leg. The benefit is more forceful unilateral work— the same reason I like hand-supported work. I usually program this in conjunction with the bilateral stance trap bar and staggered Zerchers and RDLs.”

20,789 görüntüleme

Staggered Trapbar Deadlifts. Great for athletes, emphasizing glute activation & trunk stability via a low torso & deep hip angle for more hip torque. Perfect for golf/baseball, they complement bilateral lifts & unilateral work.

Staggered Trapbar Deadlifts. Great for athletes, emphasizing glute activation & trunk stability via a low torso & deep hip angle for more hip torque. Perfect for golf/baseball, they complement bilateral lifts & unilateral work.

12,174 görüntüleme

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People seem genuinely surprised to see Messi training and an upper session at that AND not a bunch of the usual football fitness chicanery

People seem genuinely surprised to see Messi training and an upper session at that AND not a bunch of the usual football fitness chicanery

Coach Wayland | Performance Expert | Craftsman

1,880,871 görüntüleme • 2 ay önce

Rory talking taking 20g of creatine a day. Reminder that it should be weight adjusted. So 5g for everyone doesn’t make sense. 10g+ gets the brain saturated. And more looks like it has neuro-cognitive benefits. I recommend more for sleep deprived.

Rory talking taking 20g of creatine a day. Reminder that it should be weight adjusted. So 5g for everyone doesn’t make sense. 10g+ gets the brain saturated. And more looks like it has neuro-cognitive benefits. I recommend more for sleep deprived.

Coach Wayland | Performance Expert | Craftsman

6,161,302 görüntüleme • 1 yıl önce

This is probably my FAVOURITE warmup exercise. Golf, MMA doesn’t matter. It’s called ‘the best stretch in the world’ for a reason.

This is probably my FAVOURITE warmup exercise. Golf, MMA doesn’t matter. It’s called ‘the best stretch in the world’ for a reason.

Coach Wayland | Performance Expert | Craftsman

513,330 görüntüleme • 1 yıl önce

Normalize the RDL as your main hinge: treat it like the deadlift it deserves to be, overload it, master it, and watch your athletes unlock torque that not much else could dream of matching.

Normalize the RDL as your main hinge: treat it like the deadlift it deserves to be, overload it, master it, and watch your athletes unlock torque that not much else could dream of matching.

Coach Wayland | Performance Expert | Craftsman

177,748 görüntüleme • 10 ay önce

Nordics vs RDLs This study by Crawford et al. 2025 is going to really shake things up. Sprint Science

Nordics vs RDLs This study by Crawford et al. 2025 is going to really shake things up. Sprint Science

Coach Wayland | Performance Expert | Craftsman

67,836 görüntüleme • 11 ay önce

It’s offseason time for Golfers. Grab a copy of our subscription golf program. From an S&C coach that has trained DPworld Tour/challenge tour/amateur champs/long drive champs.

It’s offseason time for Golfers. Grab a copy of our subscription golf program. From an S&C coach that has trained DPworld Tour/challenge tour/amateur champs/long drive champs.

Coach Wayland | Performance Expert | Craftsman

144,978 görüntüleme • 2 yıl önce

Back to back masters winner 🏆 Beauty of Rory’s physical training approach is its simplicity and focus at this point on longevity. Rory Rory McIlroy Keeps it simple. Squat, Push, Pull.

Back to back masters winner 🏆 Beauty of Rory’s physical training approach is its simplicity and focus at this point on longevity. Rory Rory McIlroy Keeps it simple. Squat, Push, Pull.

Coach Wayland | Performance Expert | Craftsman

25,073 görüntüleme • 5 ay önce

As clinicians we have responsibility to coach and demo movements properly. But Adam has built a following admonishing others. This is why an encouraged trainers to really master the craft of basic movement patterns. RDL/hinge requires soft knees and a hinge at the hips.

As clinicians we have responsibility to coach and demo movements properly. But Adam has built a following admonishing others. This is why an encouraged trainers to really master the craft of basic movement patterns. RDL/hinge requires soft knees and a hinge at the hips.

Coach Wayland | Performance Expert | Craftsman

12,705 görüntüleme • 2 ay önce

The Wayland Zercher Complex 5 Zercher Squats 5 Zercher Good Mornings 5 Zercher Reverse Lunges Hate yourself, rest 3 minutes, do 3 rounds, go home.

The Wayland Zercher Complex 5 Zercher Squats 5 Zercher Good Mornings 5 Zercher Reverse Lunges Hate yourself, rest 3 minutes, do 3 rounds, go home.

Coach Wayland | Performance Expert | Craftsman

34,363 görüntüleme • 11 ay önce

Pro Golfer 🏌️‍♂️- 500lb MG Hand Supported Split Squat, Band Assisted Jump, Speed Swings.

Pro Golfer 🏌️‍♂️- 500lb MG Hand Supported Split Squat, Band Assisted Jump, Speed Swings.

Coach Wayland | Performance Expert | Craftsman

35,414 görüntüleme • 1 yıl önce

Staggered Romanian Deadlift might be superior to single leg RDL. Heavy staggered RDL’s are a quasi-unilateral option that reduces some of the problems of the often-challenging single leg RDL. Much like single leg squatting, the single leg RDL is limited by the athlete’s ability to maintain stability which in turn robs us of meaningful force production or overload, which is tricky with the contralateral brace required and bar’s movement. To overcome this problem, I started using the staggered RDL. Take a small step into a staggered stance, with both knees unlocked, and use the rear leg to stabilize–either on the ball of the foot or with the foot flat on the floor. It’s quicker to master load and advance than SLRDL. With the heavy staggered RDL, the target of the movement will be the lead leg which has the greatest stretch. Here with ProGolfer Borja Virto ETPI

Staggered Romanian Deadlift might be superior to single leg RDL. Heavy staggered RDL’s are a quasi-unilateral option that reduces some of the problems of the often-challenging single leg RDL. Much like single leg squatting, the single leg RDL is limited by the athlete’s ability to maintain stability which in turn robs us of meaningful force production or overload, which is tricky with the contralateral brace required and bar’s movement. To overcome this problem, I started using the staggered RDL. Take a small step into a staggered stance, with both knees unlocked, and use the rear leg to stabilize–either on the ball of the foot or with the foot flat on the floor. It’s quicker to master load and advance than SLRDL. With the heavy staggered RDL, the target of the movement will be the lead leg which has the greatest stretch. Here with ProGolfer Borja Virto ETPI

Coach Wayland | Performance Expert | Craftsman

37,506 görüntüleme • 1 yıl önce

For those of you bored of ring rows after you bought a suspension trainer for lockdown. Here a classic we employ often. The two up one down row.

For those of you bored of ring rows after you bought a suspension trainer for lockdown. Here a classic we employ often. The two up one down row.

Coach Wayland | Performance Expert | Craftsman

30,197 görüntüleme • 1 yıl önce

Quadruped neck work (on all fours) is gold: it encourages brace, isolates deep stabilizers something Bengal | THE Jungle’s Physio mentioned Arm position matters because elevated or protracted arms can impact the neck via scapular-thoracic links, arm setup has influence on the cervical spine.

Quadruped neck work (on all fours) is gold: it encourages brace, isolates deep stabilizers something Bengal | THE Jungle’s Physio mentioned Arm position matters because elevated or protracted arms can impact the neck via scapular-thoracic links, arm setup has influence on the cervical spine.

Coach Wayland | Performance Expert | Craftsman

17,766 görüntüleme • 7 ay önce

Hip Flexor Pikes. Because anterior chain needs training too!

Hip Flexor Pikes. Because anterior chain needs training too!

Coach Wayland | Performance Expert | Craftsman

23,097 görüntüleme • 1 yıl önce

When bro has so much lactic acid built up you need a heavy to keep him in check.

When bro has so much lactic acid built up you need a heavy to keep him in check.

Coach Wayland | Performance Expert | Craftsman

25,740 görüntüleme • 1 yıl önce

Train anywhere, a band and a plan. Mateusz Gradecki with banded foot on wall RDL

Train anywhere, a band and a plan. Mateusz Gradecki with banded foot on wall RDL

Coach Wayland | Performance Expert | Craftsman

39,769 görüntüleme • 3 yıl önce

Here’s another exercise that does two things well. Single arm RDLs, Glutes/hamstrings but also core/anti rotation plus they are approved by S&C OG Zach Even - Esh

Here’s another exercise that does two things well. Single arm RDLs, Glutes/hamstrings but also core/anti rotation plus they are approved by S&C OG Zach Even - Esh

Coach Wayland | Performance Expert | Craftsman

34,621 görüntüleme • 2 yıl önce