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RNT: Reactive Neuromuscular Training – Why and When to Implement

I mentioned utilizing isometrics to help clean up poor movement patterns and/or to help with the mind-muscle connection, but RNT training can be very helpful in this regard as well.

In short, RNT training is the act of putting the body into an overly compromised position in order to require the body to supercompensate to correct out of the dysfunctional movement.  It achieves this by utilizing active stability and activation of the proper muscle sequencing.  This can help to clean up the movement in question quickly and also aids in motor learning so that you don’t have to avoid movements altogether.  When used correctly, it will actually reinforce the proper movements and make the movement even stronger in the long run.

The great thing about utilizing RNT, is it is easy to set up and with the right thought process, can be used to clean up just about any lift.  Simply attaching a band (usually the small red ones are enough tension for most people) to a squat rack or pole.

Below are 3 basic uses of RNT methods to clean up some of the more commonly butchered movement patterns.  What other ways could you set up the bands to assist deadlifts, bench press, squats, etc.  Love to see what you come up with.

RNT Single Arm Kettlebell Row

RNT Split Squat – Glute Med. Emphasis
RNT Split Squat – HIp/Glute Emphasis – Great for Anterior Knee issues

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