The RDL with Mark Rippetoe
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- čas přidán 20. 12. 2012
- Rip explains the use and execution of the Romanian Deadlift (RDL).
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If only school coaches had half the knowledge of this man.
Tomi Oni mine does
he doesnt know much at all tbh
yea okay
I'm working on it now. Just bought the book.
Ikr, dude used the word apocryphal correctly.
Thank you for calling out bouncing off the floor on deadlifts. Also have to say, this guy's knowledge base is huge!
this man is such a great coach. level headed and intelligent. I don't agree with him on everything he teaches but he is still one of my first points of reference for my training and a big influence on me
very informative! plus the dude's voice is like molasses - soothing and authoritative.
perfect
Sean Connery voice
And black
Is molasses really that authoritative?
@@jonnyrockets526 rum
11:53 When Rip says, 'Just exactly like that,' you know you've done something right.
These old videos are a gold mine. He’s redone a lot of these, but I like 55 y.o Rippetoe the best.
The people who get bored want bro science
best video on the net describing rdl. thank you.
Mark I just ran across this video you are truely the first person to actually explain this where someone actually can understand the dynamics of this movement.
The way that I interpreted RDLs, which made sense, was that you simply stick your butt out as much as you can in order to bend forward. It made more sense when I actually tried it. To bend from waist on the other hand is like trying to bend over and pick something up without squatting a little bit as you naturally would. As for maintaining a neutral spine, I think it can be done but you just won't be able to bend over as far as with the RDL.
Exactly way I learned the movement with no weight was to measure your foot out to a wall and try touch the wall with your ass on each rep .
Very comprehensive video! Thank you Mark!
For UK lifters, has the RDL been affected by Brexit?
It has sadly the KG is now greater than the IB :')
Romania isn't an EU Member. You and a lot of people make this same mistake.
Bonus => Bulgaria isn't am EU member either.
***** I just checked and you seem to be right. The little buggers snuck in without me noticing. Thanks for the heads up.
***** That's actually cool. It's good to see one country is benefiting from being in the EU.
brilliant
All this awesome info for free,thanks Ripp.
I love that Planet Fitness is sponsoring this video.
Just don't do it there.
Bryon Lape you can’t! They don’t have free weights lol.
Awesome instruction, explanation and cues!
RDL is a phenomenal lift. Let's me get in a second pulling day during the week without burning out. The soreness the first time you do them correctly (as shown) will be humbling but the body will adapt.
the actual instructions start at 7:30
THANK YOU
actually he really talks very informative stuff until then, apart from most youtubers presenting their fuckin dogs or their merch before starting an exercise
Bless your soul
For those just wanting to hear and not actually listen, yes, skip to 7:30 . For people who want to learn, listen from the beginning.
Wrong. The instruction starts at the start of the video. The demonstration of the lift starts at 7:30. Dudes who skip the first 7 minutes are the same ones who write in dumbass questions to Rip's podcast cause they can't be bothered to learn the _why_. If you want to remain blind, ignorant, and dependent on youtube to tell you what to do, skip the first 7 minutes. If you want to understand, watch the whole video.
Excellent explanation!
Thank you very much Mr Rippetoe for taking the time to do this instructional video. I'm a big fan of your work. RDL it's part of my current program, although Deadlift is explained in his book and DVD. I'm not an expert but for me the RDL always seemed to be more like a different exercise than a variation of the classic deadlift.
Greetings from México.
That t-shirt is amazing!
i want one
Best RDL video on CZcams!
These and planks really seem to have helped me recover from my back injury.
excellent explanation. Such detail
Man thank u . Other coaches didn't explain it this well
Great instructional. Thanks for this.
this is all gold thanks Mark
So much I have learned. Thanks
Excellent video
I can’t believe I didn’t started rdls a lot sooner. I stay away from the classic deadlifts because of my back.
But when I started doing rdls with lighter weights, I felt a good burn in my lower back, but never painful!
Iam able to increase the weight faster than my other exercise.
when you bounce your deadlifts your not only cheating yourself, youre also cheating jesus of his duly deserved reps
Let us attend
Praised be the form.
Wheymen
God dam that's a fucking great exercise demonstration
Great video! 🙌
Tutorial starts at 7:30. The first bit was pretty interesting though.
very good explanation thanks
10:30 dude's like "how long am i gonna hold this shit for"?
I have a townhouse and quickly learned my neighbors don't like me dropping weights, so this is the pull exercise I use rather than the basic DL.
I second that. I feel like I know the difference somewhat, and their functions etc, but hearing Rip talk about things is generally useful.
my hamstrings have gotten kinda large since watching this video and doing rdl lifts. really awesome exercise.
Any further progress?
Amazing video
Damn he has the best voice ever!!
This is gold!
thanks coach!
I would say it's the other way around. In RDL, the bar is in HANDS which forces you to activate grip, upper traps, upper back and lat musculature to a great extent. GM is mainly low back/hamstring exercise.
Great video
Has anyone else here ever found themselves binge watching Mark's videos?
do it all the time, then I take a break and read all the comments. restart the whole process again. The end result, I have gained immense knowledge while keeping myself entertained.
Great explanation...I now know why I hurt myself...Thank you
@ryan rogers yes
very good this.
If anyone has trouble with the low back my advice is also to not think about bending your back or hips to straighten yourself which for me felt most natural. Instead only think about pulling your ass forward, squeezing your glutes. That way your spine stay in tension and you never lift directly with it. Let your ass lead the bar bsck up.
Always arse forward and push 😅
Great video thanks Rip. Just curious as far as recommended foot positioning for the RDL , I noticed Josh had his feet externally rotated. What is your reasoning for that?
Thank you!
would like to see a video about SLDL if possible.
I love you rip!!!
By FAR the best deadlift for hypertrophy
Thanks Rip.
Thanks sir
I actually prefer these over deadlifts now. They seem to target my posterior chain better. The stretch on the hamstrings is fantastic.
Fake Natty Actually no...... it doesn’t matter if he drops “regular” deadlifts or not. A “regular” barbell deadlift off the floor is just some random result of the plate radii and barbell length that some random fabricator/engineer in the early 20th century decided upon on a whim. No magic involved. It is simply widely adopted as a strength standard, making it easy to perceive, measure, and compare. But still, no magic.
The lifts themselves are arbitrary, provided that the proper compound movement patterns that challenge the natural motor abilities of the body are present (leg flexion/extension, hip hinge, some kind of horizontal and vertical pulling, some kind of horizontal and vertical pressing...)
The “regular” deadlift matters about as much to overall, generic strength and fitness as the 100m dash matters to an overall, generic runner.
Lenny Ganado I bet you don’t even lift :)
Oliver Allen that’s great Oliver. But I could never have lifted in my life, and my comment would still ring true.
the deadlift holds absolutely no intrinsic value to strength. in the same way that the dollar bill has no intrinsic value. it is all about ease of perception and measurement. do you understand that?
if we were all lifting with homemade deadlift rigs with varying-size plates and bar lengths, that data would be impossible to compare, compile and judge, correct? THAT is the practicality of the standard barbell deadlift as you know it today.
in terms of progressively challenging your musculature and becoming strong, though, you could get your quads, hips, traps, grip & spinal erectors just as strong as the next guy by deadlifting dumbbells for all I care. there is no one definitive“deadlift”
@@lennyganado3975 Thank you for posting this. I agree that there's nothing special about the standard barbell movements. It's illogical to think a barbell back squat, barbell deadlift, etc. are the definitive strength movements and any other movement is automatically inferior. It's just tradition, and completely arbitrary (like you said).
The sport of strongman is probably the best test of general strength out of any strength sport, and is definitely a better test of general strength than powerlifting or olympic lifting. And there's a reason why strongmen train a wide variety of movements with a wide variety of equipment, because that's how you truly build general strength. Dumbbells, kettlebells, stones, yokes, logs, sandbags, etc. all have value when it comes to building strength.
You can deadlift from any height, squat with any bar or other implement, press with any bar or other implement, and it will get you stronger as long as you can progressively overload it. Like strongmen, you could lift stones, deadlift axles, throw kegs, carry yokes/frames/farmer's handles, pull sleds or cars, push prowlers, and it will get you stronger.
It's funny, because people who think you should only ever do the three standard power lifts to get strong, often are surprisingly weak or get injured when you take them outside of those movements.
Based on the SAID principle, your body adapts specifically based on the demands placed upon it. Therefore, a standard barbell deadlift makes you better at a standard barbell deadlift. The more different a movement is from the barbell deadlift, the less your strength will carry over. So if you take someone who only performs barbell deadlifts and have them try to lift an atlas stone, they will be surprisingly weak in that position.
Can you make a video about RDL vs Good Morning?
So as the bar goes down does it stay in touch with the shins also as it does with the thighs? Great video.
That guy has an amazing ability to stay absolutely still for multiple minutes. Could be a statue street performer on the weekends.
Thanks for the update mate, and I had seen that exact video and to be honest it was the one that confused me. Watching his vid the movements look almost identical. also doesn't "bending forward from the waist" imply you'd have a forward curve in your lower back? Which i thought was definitely to be avoided?! For me to keep my lower back straight I can't do anything but bend from the hips. :/
Wish I watched this before I hurt my lower back!
Excellent explanation of why not to bounce the deadlift
exactly
Phenomenal
Really good explanation. The stretch reflex at the bottom he speaks of... is the "stretch reflex" similar to what's activated through plyometrics? I hadn't heard about activating the Lats. Can't wait to try it this way. Thanks.
Exactly the same principle and process, except it's done quicker in plyos
ashley armstrong That's interesting you think that. The stretch reflex in plyometrics has the requirement that the amortization phase (bit when you are neither lengthening or shortening) is completed in around 180m/sec to qualify as a 'stretch reflex'. Otherwise it is just fast eccentric/concentric contraction. I'm not sure that anyone who is lifting over 40-50% of their max for the 1 rpm RDL would be able to fulfill that requirement or that it would be safe to try. It's the same as jump squats. They cease to be plyometric as soon as the time on the ground increases. They are still 'jump' squats because the person is trying to jumping but as soon as the time on the floor is too high they become exploding upward squats not plyometric jump squats.
Edward Hayes Cunningham The stretch reflex in plyometrics has the requirement that the amortization phase (bit when you are neither lengthening or shortening) is completed in around 180m/sec to qualify as a 'stretch reflex'. Otherwise it is just fast eccentric/concentric contraction. I'm not sure that anyone who is lifting over 40-50% of their max for the 1 rpm RDL would be able to fulfill that requirement or that it would be safe to try. It's the same as jump squats. They cease to be plyometric as soon as the time on the ground increases. They are still 'jump' squats because the person is trying to jumping but as soon as the time on the floor is too high they become exploding upward squats not plyometric jump squats.
Fm can. Fed cjfmmymjmghj cdyh
where might I procure that there shirt?
Can you switch out the back extentions in the novice program with high volume (8 reps) RDL's for reletively low weight compared to work sets deadlifts?
I miss hearing Rip talk like this
i do a slightly different version; the bar goes straight up and down the hips work like a hinge back locked and this works the glutes and hams more
george leeman style
my guess is yes. I know this comparison may seem offensive, but my dog had an extra half vertebrae in his back and it caused him to have some arthritis later on in life. My guess would be to work up to RDLs (even just use low weight on the RDLs) by doing reverse hyperextensions and slow deliberate back extensions.
Do these. Best hip back complex movement there is.
I find that I recovery a lot quicker from RDLs and so I can train more frequenty with them.
What abot his pelvic tilt while performing an excercise????
are these good for building a shelf as well?
I have an extra vertebrae in my lower back (sometimes called a sixth lumbar). This makes my lower back weak it feels like. I really want to make it stronger but I'm hesitant to do this exercise because i don't want to hurt my back. Does anyone know if I run a greater risk for serious injury due to this uhhh condition?
nice shirt
Hmm ok, it's just that I read a couple of pages saying that with SLD's you dont have to fully lock the knees.
Could you please clarify, what is meant by the 'quick whip grip'?
Should one use a shoulder-width or greater than shoulder-width hand placement?
A little wider than shoulder width is enough. Your fists should slide down very close (almost kissing) the side of your knee cap.
I think the quick whip grip it the thing the dude has on his hands to assist with his grip, like a lifting strap.
stupid question if anyone can clear up please. when is it appropriate to add the RDL to assist with deadlift? when the hamstrings are weak? when having problems locking out? or when lifting it off the ground? im talking for more intermed or advanced lifters.
All of the above, although I don't know how much RDLs would benefit your lockout.
7:31 You're welcome.
LOL my man.
what do you do when you are too flexible and need to stand on a platform... I always pulled them off the floor with a deficit deadlift then did my rdl's
lord forgive me for my bouncing off the floor
Worlds no. 1 Trainer 👍🏿👍🏿👍🏿
Only thing I don't get is why use a rack? Is it just to help with fatigue? I just do a regular deadlift off the ground when I do rdls for my first rep. Seems safer that way.
Good point. But then why do westside guys use it as a me lower body exercise?
How heavy should you load it
You know what, I apologize. I gave you wrong information. With SLDs you bend forward from waist, with RDLs you bend forward from hips. Have slight bend of knees in both. Just watched a vid on it by Jim Stoppani but youtube won't let me post the link.
Would I be correct in thinking of it as going down to the start position of a bent row, and back up?
yep, a dorian yates row for that matter
Dale G. Don't think so. Because here you are forcing the bar to run along your legs by engaging the lats
So if we can’t do back ex can we sub the rdl
I've been watching these fucking videos for years and I just realized this shirt isn't about muscular dystrophy.
Rippetoe is the fucking man.
LMFAO!!!! Wasnt expecting the broomstick to the ass
What if a straight leg (with unlock knees) allow me to only go about 20 degrees of the vertical? Is there any harm from banging the knees slightly more to get more depth?
NotSoLiberal bending at the knee will cause slack in the hams and glutes, which would defeat half the purpose of the lift. You use your current range of motion for the lift, even if it is a small(er) range of motion
I should say excess bending. Slight increase in bend I would say is okay
I've always pulled my RDLs off the floor and jave done for 30yrs rather than the rack, for me it's much cleaner. I've never felt the lower back in this always gluten, hams with upper back and erectors secondary.
i thought this was called a stiff legged because your leg remains stiff and the other was called the RDL - oh well, learned sth today. I don't have the availability of a rack, so I use squat form to lift it initially and then do this.
Gotah Gemini stiff leg is similar but starts from the ground. Leg stiff and back flat the whole time. Start w low weight
Isn't this a stiff legged RDL? I feel like I'm taking crazy pills, the guy is not breaking at the knees to initiate hip hinge.
Hello guys,
I'm not sure the specific differences between the stiff leg deadlift and the RDL. Can someone explain? Right now I incorporate SLDL during my leg days with the idea that it will also supplement my deadlifts later in the week. I also assumed it was beneficial for strengthen then lumbar spine.
2:14 "Uh, some of the faddish training communities." You could tell Ripp was fighting the urge to say Cross-Fit there lol
This is a RDL? I always thought this was the SLDL. I used this exact form thinking it was the SLDL for ham/glute assistence and training the stretch reflex up.
A video on what the proper SLDL is like would be a good idea...
Nope a SLDL is pulled off the floor
Actually, while I know Rippetoe is world renown; I disagree with him here. The way that he is coaching this RDL, is more like what I consider to be a SLDL. Off the floor or not. As far as I know the SLDL may call for the low back to move into flexion, but imho that makes the exercise far more dangerous. In this videos case it appears that this RDL has a tremendous amount of focus on hamstrings as opposed to low back. The fact is that you can RDL safely for low back and also RDL for hamstrings.
jamesthelarry if
I could listen to this man talk all day. I wish I knee why the don't do the stiff legged dl
Thank you .. Miguel Reyes
It feels like there is a decompression component going on when you do this exercise.