Fitness Tips with Chrissy Zmijewski: Romanian Deadlift

[manimgoindowndown]

Jesus christ. About fucking time there's a useful to-the-point video on deadlifts on youtube.

[borgesian2]

I hope one day you show exercises to increase flexibility, particularly for hamstrings. I am a triathlete and find my lack of hamstring flexibility limits my biking/running.

Awesome videos, you have a great understanding of body mechanics, and how to explain them in a simple way, to teach proper form.

[ChrisZFit]

@borgesian2 Nutrition affects flexibility a great deal. Try limiting/cutting out gluten from your diet for a couple of months and you may find that your flexibility greatly increases.

[Fitange]

Wonderful information! My old train said exactly the same thing. Awesome thank you

[chargindave70]

great info thanks



[colonelphotograph]

probably the best Romanian Dead lift instructional video ever. there are things in this video that I'm sure the trainers in my gym don't know about.

Thanks. You taught me a lot.

[ChrisZFit]

@colonelphotograph happy to help!

[dumbtardface]

thanks for the tips. i just started doing deadlifts and my form sucked, lucky i started light or i couldve really fucked up my back

[ChrisZFit]

@dumbtardface Especially as you go heavier, the form is really important to protect your back

[qeqfe]

@ChrisZFit sorry i've never trained before and I don't really know about the exercise. But if you can't bend down can't you just bend your legs to go lower?

[ChrisZFit]

@qeqfe You can bend your legs, but then you will get your quads involved in the exercise. Keeping your legs straights keeps the work in your hamstrings and glutes.

[fastandfurioustokyo]

damn! nice triceps!! 

[fabien82]

Chrissy,

Do you have any video demonstrations on barbell crawls

[ChrisZFit]

@fabien82 no I don't......not yet

[RetsuRokku]

Thank you very much. This video is really helpful and, above all, clear.

[janninho1]

Great tip on using a broomstick! Good stuff.

[nickcin201]

wow i've been doing my dead lifts wrong all this time. good stuff.

[pmilleroly27]

Do you think this is an important exercises along with good mornings for developing hamstring flexibility? Tom Kurz's used good mornings as an assisting exercise to obtain the splits. I want to at least develop 90 degree hip and hamstring flexibility. I figure light weight, good form like you explained and high reps should allow the hamstrings to loosen overtime.

[ChrisZFit]

@pmilleroly27 Yes, that can be one way to loosen up hamstrings, but you may also want to look at other problems that could alter your ability to do this exercise. If you know of any trainers in your area that are trained by Gray Cook, have them do the FMS screen on you to see if it is a hamstring issue or coupled with a core activation issue,

[ptown1976]

Your attention to detail is unrivaled. You should write a book.  Thank you

[ChrisZFit]

@ptown1976 Thanks, I actually have written a book. You can buy it on my website goddessathlete. com

[Rivera132]

Awesome instruction!



[Adino1]

Great video, I was just talking to a body builder today about these. He injuried his lower back slightly doing the exercise incorrectly doing exactly that, compromising his form and going too low.

[steveh88]

Great, great, great video. I love how she gives VERY detailed info on form, and included the tip on the 3-point contact test. That part was actually news to me, well done. All you folks that are trying to learn should subscribe to this girl and follow her advice to the letter.

[ChrisZFit]

@steveh88 Thanks so much! Happy to help!

[MrMethadrine]

3:05 to skip the bs.

[steveh88]

@MrMethadrine Yeah, b/c when you're doing an exercise that involves the lower back, who cares about proper form? You need to realize that most of the people in the gym do have any idea what they are doing. The "bs" as you call it could save a lot of people from injuries.

[MrMethadrine]

@steveh88 a lot of idiots u mean.

[steveh88]

@MrMethadrine If by "idiots" you mean people that weren't able to walk into the gym their first time and know how to do everything correctly, which it seems you were able to do, then yes, I suppose so.

[meyiyiyi55]

excellent demo.

[davsur08]

Thanks Chrissy, very helpful demo.

and... u look fabulous

[herschman321]

Awesome video! I was looking to try RDLs for the first time and I definitely would have made this mistake. Using the broomstick is great advice, thanks a lot!

[ChrisZFit]

@herschman321 Glad I could help. let me know how it goes

[Tank878]

ripped much?

[MrJByrne3]

Thanks Chrissy, I'll always keep in mind your broom stick demonstration when performing RDLs. Your clip was informative and most helpful thanks a lot. Btw you look great, healthy, and fit. :)

[ChrisZFit]

@MrJByrne3 Glad the video was useful. Let me know if it helps you maintain good form when you do your RDLs! :)

[arawatbituin]

Wow this is the best I have come across in a while. I am 21 years old, 172 lbs at 5'5" and can squat 315lbs. 10 times, bench 225bs. 15 times. I consider myself strong, but lately have come to notice an issue with my hip extensor/flexor muscles. I have a strong core as well, but my hips have been holding me back lately when participating in sports. I will defintiely train my hips more, and this vid helped a lot, thanks!! P.s. You have a hot body! :p

[ChrisZFit]

@arawatbituin Glad that the videos help! Good luck with your training!

[arawatbituin]

@ChrisZFit I have one quick question. There is this guy at my gym that takes an elevated platform, about 2.5 - 3 feet high, and does "deep" deadlifts off of that. is this another way of doing the deadlift? or is this just putting unnecessary strain on the upper hamstrings? i mean his back looks likes it's getting worked out. but like you said, the erector muscles in the lower back are fragile. unless, his hamstrings are strong and flexible, i don't see the point in doing them. your thoughts?

[ChrisZFit]

@arawatbituin if he is able to go that low and keep a neutral spine, then it is fine, but if his spine is rounding, his glutes and hamstrings are doing less work and his back is doing more of the work (which is not a good thing)

[arawatbituin]

@ChrisZFit Ok thought so. Thanks again for the advice, I will be keeping in touch in case I have more questions, if that's okay with you! :)

[ChrisZFit]

@arawatbituin that's fine!

[A40NYM1TY]

This is a very helpful video. Thank you.

[MrChutzpah2002]

Definitely the best demonstration I have ever seen,very impressive how she used the stick to show the right alignment...wow...I will use this next time...I am a guy but this woman really showed me a good way..thanks

[ChrisZFit]

@MrChutzpah2002 I'm glad the video helped. :)

[MrChutzpah2002]

@ChrisZFit Thanks, wish there were trainers like you around here...I love the way you emphasize on the form...thanks for your reply...

[ChrisZFit]

@MrChutzpah2002 I do have online training programs if you are interested in working with me! Have a great day!

[MrChutzpah2002]

@ChrisZFit I will definitely look into them for sure. I probably recommend this also to female friends. Some guys might be averse to a female trainer , but I think you are as good or better than a guy trainer, you are pretty muscular. Thanks

[MrChutzpah2002]

@ChrisZFit Just checked out your site, wow you are not just some trainer, you really are there. Very impressive. Looks like you are a fitness model also.

[ceelife]

@MrChutzpah2002 Clearly you're a Tranny lover...you like boyish flat chested man like women like this.

[MrChutzpah2002]

@ceelife First and foremost, trannys don't look this beautiful. FYI : I am not here to complement her on her beauty, only comment on her training. Check out her website and her pics there to see how womanly and gorgeous she is. And even on the video she has a nice face. Anyway I don't know why it has to be about all this. You got to appreciate her discipline and dedication for her body. And her time to give us this video. I think she is a marvelous girl doing an excellent job.

[ceelife]

@MrChutzpah2002 Manly Woman....of course you would be attracted to her.

[MrChutzpah2002]

@ceelife I am attracted to women and I don't see how a women with a beautiful face and muscles is any less attractive. Enough dude. Lets stop this non sense now, please watch the video.

[dawgyv72]

Pretty good, but I would suggest you explain feet positioning and not to use the underhand/overhand grip. If your grip can not hold the weight then use straps as you will develop an uneven back/lats with different grips as the shoulder rotation completely changes the muscles used. Then train grip at a separate time.

[growchronic]

nice instructional vid..your a natural teacher...

[alex6996able]

I want to thank you for sharing this great educational videos. It's funny that today's trainer are certified through an online course and out of shape. In addition, they certainly don't know how to train their clients properly and most of then have no interpersonal skills and are not very encouraging at all. All they do is hold that stupid clipboard as if it's going to fly away.

[TheTruNigStylez]

thought I should just add that the stiff legged and romanian deadlift are actually two different exercises

[Kanoasurfer]

finally, someone who is intelligent and can demonstrate proper form. I'll be checking out all your other vids to cross check my current form in all lifts. Thank you for taking the time to do this.

[ChrisZFit]

@Kanoasurfer Happy I could help! :)

[stryfen]

thank you so much

[mrschetlee]

Chrissy, thank you. You are the best technique demonstrator I've come across. Wonderful!

[ChrisZFit]

@mrschetlee Glad I could help!

[newersify]

I think this is the only video, that I've seen where there was no stuttering or saying 'Uhhh' I like it! Thanks for the tips!!

[zambert008]

so what common exercises u r not suppose to lift heavy weight? my friend keeps on telling me only use 5 or less lbs for rotator cuff im confused.

[zambert008]

you are a really good teacher. do u train people also?  where?

[ChrisZFit]

@zambert008 Glad I could help! And, Yes, I train people in person in Sacramento, CA. You can contact me through my website if you live close to the area.  I also have clients who fly in from other areas to train with me every few months.

[dragns]

Good tip with the broomstick against the back. However, this is not a romanian deadlift you're doing. It's more of a straight leg. A RDL stays closer to the body and descends right over the top of the foot. I'd also suggest using a double overhand grip vs the over/under if the trainees grip strength allows it.

[georgeou]

I drop the bar to my foot level standing on a platform with 225, but I am bending my back a lot. I go that low deliberate to work the back and it healed my lower back pains.

[drag0nwind]

hah, nice job.

[rockstar17esku]

DATE DREQ DE URATANIA DREQ CACAMASH PE DINTZI TAAAAI!!!! VAAAAAAI

[mangetout]

Ive been reaching back towards a wall bu the dowel against my back might be a better idea.

Very informative.

[AQUAMARINETMI]

THE BEST INFORMATION SO FAR ON THIS EXCERCISE!

INFORMATIVE

INTELLIGENT

SUPER FIT AND LEAN MUSCLE

[WBVIEW]

Great job. Amazing Body!

[getFitWithJenny]

Thanks for this post, the trick with the broom stick to check your alignment is a great tip. I could have used it tonight when training with a client that just wasn't getting it.

[getFitWithJenny]

Thanks for this post, the trick with the broom stick to check your alignment is a great tip. I could have used it tonight when training with a client that just wasn't getting it.

[xdavidsphdx]

Thanks for posting, Chrissy. When are you supposed to inhale and exhale during this exercise? Cheers.

[ChrisZFit]

@xdavidsphdx exhale on the way up

[brazilianspiritzz]

you are very very well in explaining in practical details. Thanks!

[mistyken]

thanks a lot chrissy. your video really cleared a lot of my doubt about deathlift...yes, i used to think it's deathlift becoz i think doing it means death to my lower back.

[ChrisZFit]

@mistyken yes, doing this incorrectly could mean death to your lower back

[PolkiSaNajlepsze]

Hey, just to say thanks for posting these vids :D

[ChrisZFit]

@PolkiSaNajlepsze you are welcome! :)

[americahealth]

Good fitness tip for deadlift posture. I never heard anyone explain it that way.

[trulyhenchcom]

Great exspernation Chrissy. This vid was posted on trulyhench,com to exsplain stiff legged dead lifts. I am well impressed with your tips.

[eurohim]

You have really nice muscle tone. It looks good on you. Also, the whole how far you can go with keeping your back straight is your range of motion is exactly how some guy at the gym said I should find my range with the SLDL. I think it is really good advice.

[ruanfiy]

could have pick some hot to do this, good info tho

[phyrk]

eat bitch!!

[MrNiagaraaaaaaaaaa]

i wish i seen this video before i blew my lower back outttttttttttttttt

[darkreaper91]

very informative

[PaulSalami]

My God. So informative, so descriptive and scientific. Way to go Chrissy!! This video was so helpful and easy to understand. Thank you!

[konsol]

Stiff leg deads and romanian deads are not the same thing..

[davesax200]

@konsol What's the diff?

[amrowdy2]

Well said

[Shellruiz2]

What diet do you use because I like how you are low in bf.

[steelwire9]

A very clear explanation. The stick method clarifies many things. I also think you are good at explaining, and your English is so clear. Thanks, Chrissy.

[ChrisZFit]

@steelwire9 you are welcome...happy to help! :)

[ChrisZFit]

@DrmrGuy1979 thanks!!! I appreciate your support

[dennisholder]

Hi.. just wanna say you have;good speaking skills Very important when teaching or instructing..

[ChrisZFit]

thanks!

[funkman70]

I love your videos,your a great teacher. Could you please do a video on dumbell flyes because I strongly believe I'm being trained very wrong with them,Thanks

[ChrisZFit]

I'll put that on my list of things to shoot!

[funkman70]

@ChrisZFit Thanks again Chrissy.

[rahulkumarsett1981]

Excellent Objective Information thank so much Christie.......thank u......God Bless

[pmblatino]

WOW great info, and very specific, couldn't find a video that was as well explained as this one thanks a lot!!

[ChrisZFit]

you are welcome! glad it helped!

[MikeDunn]

Mark Rippetoe (Starting Strength) says that you shouldn't use a mixed grip for the Romanian/Stiff Legged Dead because it makes it harder to keep the weight close to your body. He says to use a double overhand grip with straps (if it's heavy). Anyhow, thanks for the tips.

[Ignobis]

i'm goona start a specialization program for legs next week so i was lookig for a video about how to perform romenian deadlfts. this was the best one i found. thank you very much.

[ChrisZFit]

Glad it helped. Good luck with your program!

[cooldudethegreatspy]

Hey chrissy im totally confused coz on muscleandstrengthdotcom they say not to look down because the moment you look down your back starts to arch so your eyes should always be looking up. please help!. thanks!. Just go to muscleandstrengthdotcom and theres a video about it.

[ChrisZFit]

You are not tucking your chin...you are just keeping it in line with your spine. Looking up puts the cervical spine out of alignment and is not good.

Hope that helps!

[TheBongo87]

great instruction thanks

[bigtonutz]

nice instruction thanks

[printer0]

Awesome instruction, just working conventional and stiff-legged deadlifts into my routine, much appreciated!

[ChrisZFit]

Thanks, I''m glad the video was helpful!

[tracey302006]

Chrissy..I am so impressed with your tips!!! How long have U been doing this? U also really know your anatomy and physis. I am an Occupational therapist with a speciality in Ortho. So I know what UR discussing regarding joint protection etc....I am always interested in learning more etc.. for my workouts. U said you do online training. How can I get more info on that with prices etc..?

[ChrisZFit]

@tracey302006 did you get my email about my training information? :)

[MattsMisc]

good instruction. i always wonder why so many women do this over regular deadlifts though..very distracting to me at the gym lol

[wakeboarder3780]

This is by far the best and most in depth explanation video I've found out there. Thank you for the great explanation! Only thing that could make it better is your thoughts on "is this lift dangerous" because it seems to get such a bad rep. I suspect it's only thought of as dangerous because people do it with improper form, but need to do more research to be sure.

Thanks again :)

[ChrisZFit]

IT's safe as long as your core, back and shoulder girdle are stable and you don't go heavy until your entire body is able to handle the weight and stay in proper form!

[wakeboarder3780]

I recently started a new workout program that incorporated these. My hams got DOMS just from doing the bare bar and then later some 5's on each side - an my legs aren't weak by any means. I highly recommend going light your first few lifts and staring at yourself in the mirror (side profile) to make sure you aren't rounding your back. If you do this lift in good form it feels amazing :)

[ChrisZFit]

Thanks! Just be careful with turning your head, especially as you increase the weight, as you can really hurt your spine if you do not keep it in good alignment while doing this exercise!

[wakeboarder3780]

Yeah it probably wasn't "great" to stare at myself to the side, but it really helped me figure out where to stop. Could always do that with just a pipe, or broom stick so there is zero weight as well. Anyhoo great lift, can't wait to do it again this week :)

[esmeraldahoes]

your so good at explaining can you please like tell me what exercises, how much should i do each week and what food to eat to gain a a big toned ass lol id really appreciated. im like so depressed over my flat ass! im 5'3 and weigh like 5'10 and i never got to the point where i was really fat the fattest i been was probably 118 so i dont know what body type i am but i think im the person who gains fat in the upper body more. please help me! lol i exercise buh i dont know what im doing wrong.

[ChrisZFit]

I do online training, so send me a message and I can let you know more about my programs and prices! :)

[bladeboy2041]

Now this is good form instruction!

[ChrisZFit]

Thanks so much!

[iibxflankin]

i think out of all the bs vids out this was most helpfull

[Sclippers14]

This video has helped me a lot, thanks.

[clee4487]

nice bottom

[ecompose]

Best instruction for this exercise Chrissy - thanks! Just off to the Gym now to try them.

[rmsolom]

Great instructional video!

[saturnfan]

Hey Chrissey, ignore the doofuses like dadeboi100. Fact is, you're very specific and very detailed with your instruction. You are in awesome shape and I appreciate your not allowing jerks and nimrods on here bring you down. Continue to post on here please with great advice please!

[dadeboi100]

i hate chicks that are all in the fitness shit then starve themselves

[ChrisZFit]

i eat over 4000 calories a day....hardly starving myself!!

[YouMoreable]

'Fitness chicks' don't do that. They know a lot about nutrition, so they eat a lot of lean food to keep the metabolism going.

[iamthereallebowski]

excellent video, 5stars

[IttyBittyKitty]

This is great, I love the broomstick tip. A great refresher on proper deadlift form.

[YouMoreable]

Oops, I guess this is more like a women's training video. Anyway, very informative stuff.

[sepandee]

What the hell is the difference between this and a man's stiff-legged deadlifts? Same thing, brother.

[YouMoreable]

Relax. I wasn't refering to the exercise, just the video. It has this women's fitness atmosphere or something. But as I said, the video itself is very nice.

[sepandee]

Yeah. The video is pretty nice.

[Tigerpaws9097826]

Great description, Chrissie. I rely on this exercise, and since it's one of the more complex weightlifting moves (in terms of coordination and the aspects of proper form), I like a refresher once in awhile on how to do it right; this is the best I've seen.

[s0Ez3]

I'd hit it,

my full range of motion that is.

[elenagym]

great coaching!Thanks Chrissy

[AntiMale]

Wow, another great video!! I knew there was something wrong when I would go to pick up the weight because my back would always ache from bending and picking it up.

Great tip with the broom. I'm going to try this.

[ChrisZFit]

let me know how it goes!

[muzimuzi]

The lowerback may be small but it is one of the strongest muscles in the body, after all thats what lifts you in romanian deadlift at most

[inexxxorable]

RDLs are not supposed to hit your lower back. They isolate your glutes and hamstrings.

Regular deadlifts and back squats are the ones that hit your lower back. In plain English, you're doing your RDLs wrong - watch her video again.

[ekhoury1000]

boner

[iffythebiffy]

Thank you very much Ms. Zmijewski.

Excellent instruction

[tempac91]

Very informative. Thanks.

[freejumptraining]

Nice video, solid!

[jacks0003]

Great vid, good idea with the stick too. I've read magazines that state the romanian and stiff legged deadlift are different exercises. How do you see it?

[Shokeybutsi]

question : i've seen most romanian deadlifts done with chest up and head up.....is that wrong?

[funkman70]

This is the best instructional video on Romanian Deadlifts that I have ever seen.Excellent tips in using the broomstick,Thanks Chrissy!

[CDbythecross]

Chrissy,

Excellent fitness clips, you definitely know your stuff.

In a nice way.... great body too!!!

[insomniajo]

How many reps should I do? Should I work the muscles to fatigue?

[ChrisZFit]

The number of reps depends on your goals. If you are going for maximal strength, less than 8 reps to fatigue; hypertrophy 8-12 reps to fatigue; anaerobic strength endurance 8-12 reps NOT to fatigue.

[jacks0003]

Why not to fatigue on the last one?

[inexxxorable]

She means something like the following breakdown.

Strength: 5x5 or 4x6 at 70-85 percent of your 1RM.

Mass: 3x10 or 4x8 at 65-75 percent of your 1RM.

Endurance: 4x10 or 5x8 at 60-70 percent of your 1RM.

Adjust the percentage of your 1RM before adjusting the reps or sets as you train more and can predict your own limits.

[healthybodys]

I love that broomstick visual.  What a great tool for coaching.

[deadlift99]

Good info. Thanks.

I ve never been able to crack this one.

Hardest exercise in the gym as far as I m concerned.

Of course you make it look easy!