How to Perform a Romanian Deadlift (It's Different Than a Stiff-Leg!) Technique for RDLs Explained
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- čas přidán 6. 05. 2020
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Romanian Deadlifts are a fantastic accessory movement to build your deadlift. RDLs teach hinging, bracing and posture under a load, build the glutes and hamstrings, and are much easier to recover from than conventional deadlifts. This is a brief run through of the benefits of Romanian Deadlifts along with some cues and tips, along with how it is fundamentally different from a stiff-legged Deadlift.
But V Shred told me RDLs work my chest.
Bawhahahaha - you said "V shred" So funny. Cracks me up every time some says that.
🥶🤔😐👺♿️♿️♿️♿️🧹
VShred knows all
😂
🤣🤣
Dude your videos are so good! I have been lifting for over 6 years now and your content really resonates with me in a way that I have not experienced in the past! thanks for the help and keep up the good work!
Dude youre on a roll! Thanks for the great info
thank the lord someone covered this haha. I rip my hair out (not literally lol) on seeing personal trainers in gyms and just talking to ppl in get a stiff leg and RDL mixed up. It infuriates me so much on something so bloody basic
I literally rip my hair out, but it's mostly just when I'm actually doing the RDLs. Poor shins...
Really great video. As always, Alex has some of the best info on lifting, and articulates it better than a lot of others.
GREAT video! I’ve been deadlifting for decades at this point, but I’m not sure I was ever doing them correctly. I’ve been trying to focus on better glute activation to address some APT, but bridges just don’t seem very productive from a strength standpoint. Did some RDLs today based on this video and it was a true revelation! So many coaches queue sending the hips back to initiate hip hinge movements, but I’ve never prioritized sending them forward during the concentric. It makes a HUGE difference! Lights up the glutes and helps to reduce the tendency to over extend my lower back. Thanks!
Love his channel!! Just found it & I’m glad I fid
so much valuable detail.
Great video ,great instruction
Very intelligent instruction. Proof that smarts count for success and wellness. Iyo, can I do RDL for volume, maybe even Amrap the last set, as a way to push my deads up? I mean increment up my RDL first, and that will lead into my next step up for deads. Seems to me that the less CNS cost of RDL really helps to save the kilowatts for the big lifts.
I find the RDL positioning is very difficult for beginners to get into. But amazing exercise.
Love RDLs even though I've had issues with my hamstrings. Something about the movement absolutely drills the hips and hamstrings not only in work but in mind-muscle connection.
Additionally, as I've gotten lower and past the knee with RDLs it feels like parts of my hamstring are trying to slide over each other in a strange way. Anyone else feel that?
I'm 6foot 6 and have added hip thrusts and sumos to my program to help with hamstring and glute development. Not sure if it's better to do RDL's but doing these has helped take some load of the lower Back. Currently doing 5/3/1.
Lol, I've never related to your videos more than when you said, "We all work with... what we have" in relation to the flexibility of the super freak RDL on a box heroes. That's what I'm trying to be 🤣
How about evan kardon? What about his build allows him to lock knees before hips on his deadlifts?
I see the movement and get it. But for programming, is it an accessory (something to do on the same day, perhaps) or an alternative? Or does it matter. I'm on an upper lower program and learned quickly that heavy DL and SQ weren't happening on the same day. So maybe do these on heavy squat day?
Awesome content. You deserve more subs!!! What programming style would you recommend for a natural raw lifter?
If you have plateaud on RDLs and good mornings just arent optional. What other compound hamstring exercises can you do?
Or should I start doing stiff legged full ROM deadlifts?
the goal is just to get bigger and stronger hamstrings / posterior chain
How much for online coaching/programming?
How many days per week could I deadlift, if one day is for conventional deads and the other days are for variations? Could even 3x per week work for those of us who have lagging deadlifts and want to focus on them?
Practically a good morning but deadlifting instead, correct?
Is it possible to be proportioned such that your arms do not ride your shins on the way down? The bar is still ramps down my thighs but after I get past, my knee is very very challenging for me to keep the bar in contact without taking tension off of my hamstrings.
Do you hold your breatheduring rdl
I read that it got this name because somebody was watching Romanian weightlifters doing stiff leg deadlifts.... at least the Romanians thought they were doing stiff legs...the only difference was, they started the bar from the rack, instead of the floor....hence the name.
Really cranking out the quality content mate. Cant wait for the 'What I eat in a day' or '10,000 cal challenge!!' or even some unboxing vids or a tour of your shoe collection..
A few years ago i watched a Mark Rippetoe video about RDL's in which he said to keep an extension in the lumbar spine, basically keeping an anterior pelvic tilt.. i fucked up my posture and bracing patterns, and my right hamstring. So much so that even to this day it's hard for me to feel if i'm keeping my lumbar neutral or if i'm going into flexion during RDL's, but now seeing you i understand that i was still keeping a small extension, so i probably wasn't bracing properly. i absolutely love RDL's and it has (almost) nothing to do with the fact that i'm romanian XD but i dreaded doing them because of my hamstring, so thanks for this video, i can't wait to try them out tomorrow!
But that being said, i wanted to ask you: is there any context in which you would want to keep an extended spine or anterior pelvic tilt during a hip hinge movement? Thanks again, your channel is gold! :D
The clean and snatch requires hyperextension of the back for maximum pulling force.
@@dennisnordlund902 oh yeah, that makes sense. Thanks! :)
This is very relevant to me
What are you thought on putting weight under you toes (not under your whole foot just under your heels) to make hamstring work even harder.
I haven’t tried it myself but I heard it as advice from a good coach
@ApeMan5001 you can't go out off balance because the barbell you deadlift is much heavier then your weight, it 's more like a clue to pull the slack.
@ApeMan5001 I should have written heels instead of toes, my mistake.
My favourite lift! I just prefer a snatch grip. Even tried a Reeves grip once and loved it for lighter burnout sets.
Your closing words about quad dominance among lifters puzzled me though because most gym rat and power lifter squats resemble good mornings. Only olympic lifters and bodybuilders perform quad dominant squat variations, but those guys are pros, for which reason it's a rare sight.
What would be the reason to use one over the other?
I've always wondered exactly what is different about them too. From personal experience I prefer SLDLs just because I like making myself break a weight off the floor; also, my best lift is the squat all things being equal so my leg strength is already there, SLDLs I think are a great back exercise and make normal deadlifts feel like you just took a handicap off. Just my 2 cents.
In your squat program, you have RDLs but it says (5-1-0) next to it. What does that mean?
I believe that's the tempo, something like a 5 count on the descent, a 1 count at the bottom, and then ascending as fast as possible (the 0)
I'm on the taller side and my lower back always burns out really quickly when I try to do these. Not sure if my brace sucks or if my form is off.
Speaking from my own experience - my head and upper back moved up first which created more tension in my lower back, if I keep my upper body stiff as a board and really focus on pushing through the hips, it feels really good. Maybe it helps :)
But as you mentioned, the taller you are, for example long upper body, it becomes a little leverage "problem" .
@@Schmandgrab Good tip, I'll try this!
would you use straps for rdls?
What’s conflated mean?
It means- with flated😊
I think I've done rdls wrong the whole time 😂
What do you think of the way George Leeman used to do his RDLs? czcams.com/video/9FLXf-KaCcI/video.html
Why does your upperback round alot when you do stiff leg deadlifts?
Those are the thick lats that give the impression of an upper rounded back,look at all strong man or power lifters that have the same roundness when deadlifting!
@@timi_r0 nah man it’s deliberately rounding your thoracic to have a better position to pull from. His little alligator arms are so short he needs it. I have the same problem
@@mossoconnor4417 That too!
How can I lose my gut?
Get a lipo, all the top guys does.
Dieting is a hoax.
Bariatric surgery.
Yeah I did a romanian the last time I was in Bucharest... cant really complain.
Oh, this isnt what you meant
how many sets?
@____________ Multiple sets to failure
I cringe when I see people confusing DL vs RDL vs SLDL and they end up doing some bastardized version that is neither of the 3
YOU PEOPLE! 😂
U better off with flat shoes sir ...less stress on seat bones conective tissues
First
Too Much Talk!
Less brain to comprehend info?