I dispute the fact that this is a Romanian deadlift. In a RDL you have to keep your back arched at all times, whilst not deloading the bar off the floor. You descend the bar until you lose the arch and then ascend till lockout.
@mqzmcq13 in my opinion romanian deadlift is better than conventional deadlift. It hammers your hammies way more than conventional. Conventional does give you the opportunity to lift more weight. If thats how you deadlift and you want to do conventional then just bend your knees a little bit more.
@Ivanp12 He doesnt use his legs to aid the lift, they arent completely stretched in order to protect the knee joints... I would consider this a rumanian deadlift.
in a conventional or sumo deadlift your torso has to be way more upright, so you can pull the weight up by leaning back and pushing with your legs. here, your torso gets nearly parallel to the floor ( in the bottom position, that is), thus working more on the hip extension (and less on leg extension ->more hamstring stress). This may also have more transition to olympic weightlifting (for the clean). On the next training one should consider using a more quad-dominant exercise like front squat.
@adkzMitch I'm not too too sure on this but if they're olympic sized bumper plates then that's 225lbs, most of his vids he goes by kilograms and that totally messed with my head ha
great vid chic, im from TS. This is the way I've done my deadlifts for a while now, never noticed it though but it feels good mang. I dont feel my legs working at all.
ps, if I RDL about 130kg, would that mean I'd be able to DL more with usual technique?
So what would de-loading the bar between reps vs. not touching the floor accomplish in terms of goals? What advantages and disadvantages does one have over the other? I ask because I do not deload between reps, and I'm wondering wether this is a good thing or not.
@rdormer Advantages: build concentric strength and increase the ROM of the movement. If you pause longer, you’ll diminish the stretch reflex more. Disadvantages: you probably don’t need any of that. Both variations are useful and I've seen good results with both. Pulling from the floor has the most application if you do (Olympic) weightlifting, but even there not pulling from the floor is very good too, especially if you're not doing many supplemental pulls.
@chicanerous if you can't maintain proper lordosis then you shouldn't deload the lift. Otherwise you're just doing some bastardized shitty variation of a variation of a deadlift. Period.
@rdormer I kind of agree with chicanerous about the merits of touching the floor or not. My current understanding is that people training for power and strength may benefit by going all the way to the floor, for the sake of strength through the full range of motion. Bodybuilders, whose aim is more focused on muscle size than purely strength, may prefer to stop short of the floor, to keep the muscles under sustained stress for a longer period.
@rdormer actually you remove some tension from the spine which is big adventage. Additional adventage is that all your lifts should be done the same way. It means that if you start from floor - every rep is the same on other hand you can lift more if you do it without deload but i strongly advise not to do so... If you lift 100kgs it wont matter but later on you'll thank me.
Does not look like "jerking" to me. Looks more like acceleration, and there is nothing wrong with that. In fact there can be significant benefits (assuming you are not a beginner- which this guy clearly is not).
When you do any deadlift, do it with a reverse grip, start on the toes, drive through with the hips to your heels. . . . . get the real benefit from driving those hips!.
This exercise is a basic strength exercise everyone should be doing along with squats and bent over rowing.
Once you have that sorted, then you are ready to fine tune everything else
@josepha67 I'm voting this one up, in the ROTC class in my highschool the freshmen never know when you're standing at attention you never lock your knees, the teacher in the class never told them until they found out the reason for themselves, when you lock your knees you risk passing out,
I had no idea why, tho I'm sure someone will say they do and blah blah, but the point of this is locking any of your joints with any sort of pressure against them can have bad consequences...
i am new to rack pulls. i usually do my deadlifts. but one day my lower back and legs were exhausted from previous workouts. but i really wanted to lift that day and my goal was to hit my traps, upper back, rear delts so i decided to do some rack pulls and shrugs along with some other exercises... does this make any sense? im fairly new to lifting. i mostly lift for bodybuilding purposes but i am athletic and i like functional strength too... any help is appreciated
this should not use your back! if you do it correctly you will feel a stretching sensation in the back of your leg from your ass to your knee.. if anyone wants to argue that i'm wrong feel free. and you are only supposed to go to or a little passed your knee's.. you will feel it the next day awesome leg work out
1. Keep the weight as close to your body as possible. (Some recommend maintaining light contact throughout the movement.) 2. Slowly descend by pushing your hips back. The bar should travel to 4-6 inches below your knees. Stop when you reach the limit of your ham string flexibility. Do NOT go all the way to the floor. 3. Ascend by following the same path back to the starting position.
poor back(vertebras)...he is curling the back way to fast...and that puts a very big tension on the vertebras fast...it's very risky...that exercise is made to be done slow...you don't need 219380123 reps...6 reps done slow is enough...
yeah I dont think that is a good example to show not too many people are that flexible...beginner starting from the floor with an eccentric is definitely bad dude. hopefully they see "its not necessary to touch the floor"
@heenie Mainly if you use the RDL as assistance for other lifts (i.e. the Olympic lifts) that are pulled from the floor, you are weak off the floor (in other pulls), or have need to cultivate that much dynamic flexibility. It's one tool among many. For that second issue, for example, you could instead pull standing on a box, use a snatch grip, add reverse bands, etc. with the other movements.
I not really a fan of jerking it up fast like he did, I find it dangerous to the spine, it should be done in control manner. My spine is not a fan of jerking it back wards.
The purpose of a Romanian Dead lift is to target Glute Max and the upper thorasic region of the back T1-T4.
Why? Because in every other dead lift the weight always bleeds into the Knee's and base of the lower back T-5- T7 and then finally the Rec Fem (hip flexor).
That is the reason why you see someone leaning all the way the hell back when they finish the movement at the top. It's a red flag going up signaling you have some very big weaknesses going on in the lift.
@mrceebees14 sounds like someone is a total noob here.. rectus femoris is a knee flexor not a hip flexor.. duh.. check out ur McArdle Katch & Katch before you get agro and type something st.. st.. stoopid
@mrceebees14 chump, minor hip flexor, the major hip flexor is psoas major and iliacus.. rectus fem is majority knee, look at where the insertions are, and where the largest part of origins are, biomechanically very little is performed in the hip
@narcissus79 Rectus Femoris is the LARGEST hip flexor of the four, I don't have to look it up I see it every day at my clinic. Psoas is the major? You ego is going to get your into trouble again. Because Rec-Fem is so dominant it tends to SHUT OFF Psoas. The Psoas is mainly used for when the leg is WIDE THEN hip width.
That is why they teach segmental training of the lower body, to engage Psoas, because of a dominant Rec-Fem. You are an idiot and I should charge you for this.
@mrceebees14 the fact you got that info from wikipedia of all things makes you look like a complete rock ape.. ther is no way i would ever send anyone to your "clinic". Is it even certified?
@narcissus79 The wikipedia article is correct, if you would like to research that you would find it to be true.
Certified? Try degree's.
They would eat you alive more then I am doing because you are a dumb ass who doesn't know jack squat. Pick any lift and I will whore you on the mechanics of it.
@ShadowNINku Bar isn't supposed to on a Romanian Deadlift.
Know why? Because the eccentric of this lift MUST, ALWAYS HAS AND ALWAYS WILL have NO MORE then a 10 degree bend in the Knee's. Unless you are that very special less than 1% of the worlds population that has Circus freak flexibility, most Human Beings would not be able to touch the ground while maintaining a 10 degree bend. Most would go just below the Knee or half the distance of the Shin(which is what the RDL) calls for.
@ShadowNINku Pretty much means he is not doing it 100%, ESPECIALLY if he has the flexibility to.
The Knees are 10 degrees through the entire down phase, he only bends those Knees to 30 degrees on the way up. The whole purpose of the Romanian Dead Lift is to target Glute Max and the T spine of the Spinal errectors. Which is why it's a Romanian Dead Lift and not a conventional or Sumo dead lift.
It's an advanced movement for most BECAUSE of the flexibility required to do it.
@mrceebees14 so would one have him stand on a platform and bring the bar pretty low in order to make up for the good flexibility to get the same effect that a normal person would get from this exercise?
@ShadowNINku It doesn't matter where he stands, the bar ALWAYS stops mid-shin, no lower.
Actually, this lift was originally supposed to be performed with an EZ Curl Bar. That standard Olympic bar he is using is probably 45lbs, what I have found when doing people's maxes is that even 45lbs is too much weight to start with. The hardest thing about this lift is 1) 10 degree Knee bend and 2) Coordinating the Knee bending and straightening of the upper torso at the same time.
ummm. i thought we're always supposed to keep a smooth mention while contracting? why does it seem like you jerk your hips forwards too quickly isn't of keeping it controlled and you also overarch the back at the end of the lift? isn't that prone to injury
I address this earlier in the comments. My arch doesn't significantly change once my hips are locked out. As for apparent smoothness and speed, I recommend in the sidebar as well as past comments that beginners slow the movement down. You'd be hard-pressed to convince me, however, that I'm prone to injury considering I've been using this movement for a number of years and experience much greater accelerations cleaning or snatching w/o ever incurring injury.
this is wrong. u are going to far down, in that low position your back isn't arched, it becomes a lower back exercise. u shouldn't need to go far past your knee.
thanks alot chicanerous, that helped alot.quick question though. Are u supposed to feel it in the lower back, like the muscle has been worked in this exercise? Every time I complete a set, I feel that my lower back has that tingling sensation like when a worked muscle is cooling down in between sets; not a pain or strain though( im in neutral). It is similar to the feeling in the upper back, after like 8 pull ups. I just want to know if that is normal since this is mainly a posterior exercise.
I'm not sure what you're feeling, but, since you referenced a number of pull-ups, you might be describing what a bodybuilder might call the "burn." This might be an indication that your back is changing posture during the exercise, even if it's not changing so much as to be injurious.
It also may just be a sign that you have postural muscles that aren't used to sustaining a prolonged isometric contraction. In that case, you might want to work planks, good mornings, or even heavy overhead supports to build strength there. Finally, you may be getting a "pump" in your lower back, which can actually be quite painful, and is usually a sign that, on the whole, you are under-recovered and also that you may need to foam-roll some of the fascia back there.
Of course, it could be a combination of these things or none of them as well. You may just be performing the exercise incorrectly and this is your body telling you that you may be creating a problem.
Better programming, more recovery, more warm-up, more acclimation, foam rolling, and fixing any issues with your form. The first three have been the most effective for me in the past.
I'm kind of having trouble with this, I think I got most of the form correct. The problem that I'm having, is that im not sure if your supposed to pull your shoulders back; because when I see you it seems that your shoulders are pulled back in this vid. Even if I do pull my shoulders back, I feel my upper back get tensed, and I'm not sure if my upper back is supposed to feel tense throughout the motion.
Yes, you want to keep your entire back tight, especially when you're using heavier weights. This doesn't mean you must keep an arch in your back -- a neutral back position is also fine. It also doesn't mean you need to keep your head up -- keeping it in line with the torso is also fine. However, whatever posture your set your back in, you want to maintain it through the duration of the movement. What you do not want is to round your back or have it changes posture during the set.
Thanks so much for this vid! I was having a hard time with the form (using too much lower back). Using this video, my form improved as well as the amount of weight I could handle.
Did you do a vid on squatting form? I normally do the versions with the feet a little wider than shoulder width.
I assumed it was a unilateral SLDL, i.e. single leg stiff-legged deadlift, but it just occurred to me he could have meant a sumo SLDL as well -- though that's an uncommon variation.
so let me get this right, are RDL,GM,and SSLDL all for exercising the glutes and hamstrings. regular DL and SLDL MORE FOR THE LOWER BACK OR WHAT? IM comfused to many fucking variations of the deadlift and whats up with the sumo DL?
I suppose if you're a bodybuilder you might look at it that way. In my mind, the DL, SDL, RDL, SLDL, SSLDL, and GM are all working the posterior chain, which includes the lower back, the glutes, the hamstrings. An RDL, GM, SLDL are putting more emphasis on hip extension. A DL and SDL are putting more emphasis on the total weight lifted and are, moreover, competition lifts. The SSLDL is variation that allows you to reduce the load on your back while hitting the legs as hard.
What differentiates the GM from the RDL and SLDL is it's loading of the weight on the upper back. This makes it an assistance exercise for squatting, a la Westside. The RDL and SLDL are differentiated in that the RDL let's use the posterior chain in the most sensible way, allowing you to lift greater weights out of the two. It also better mimics the closeness of the barbell and the shoulder positioning used in the classical lifts.
Between the DL and SDL (i.e. sumo), the SDL shortens the height you have to pull the bar and puts the back in a more upright posture. This means its going to allow some people to lift more weight than the DL. You want to use the variation that lets you lift the most in competition.
Not even a SLDL is performed with the legs locked out. If the knees are locked out, you're performing a stretch, not lifting weights, and you're greatly increasing your chance of injury by externally loading it.
Completely hypothetically, as I can't do flares: having a stronger posterior chain might help a bit, but I think I would practice straddle press handstands first. If you can do the static straddle press, I'd imagine swinging into a handstand shouldn't be much of a problem with good flare technique.
good vid and description. 1 question: is the rdl better than the stiff leg DL for the hamstrings and the stiff leg better for glutes or both the same?
The RDL makes better use of the posterior chain and, as a consequence, allows you to lift more weight. Whether it's going to be better for the development of your hamstrings or glutes than the SLDL, I don't know. That is more a question of which is your weaker point and how your body is structured, e.g. length of your femurs relative to the length of your torso, etc. I'm sure a bodybuilder could give you his or her opinion, but the question is not really in line with my knowledge of training.
I will say that, if you specifically want stronger hamstrings, I'd tend to suggest a movement that makes use of knee flexion -- glute-ham raises, leg curls, etc. If you want stronger hip extension, I'd suggest RDLs. It's about movements and performance, rather than the size of the muscles.
Hey chicanerous, can you help me out a little bit here. I have been doing my RDLs with one or two inches below my knees, I feel this hits the hamstrings better and any lower I get some back rounding. Should I work on flexibility and lower the bar more to get a better workout? Also, my back squat has been stuck at 235 for some time with some back rounding at the bottom of the hole, will good mornings solve this plateau? Any help will be appreciated man
Just below the knee is fine. Good mornings might improve your flexibility, which may help your form in the hole of your BSQ. You don't necessarily need to do them weighted though, if your goal is to increase your dynamic flexibility. You may also want to check out your hip flexors. If your squat is stuck, diagnose your weak links, work to correct them, increase your squat frequency, eat more.
Hey man, hope you can help me out. I heard that RDL should only go mid-way (just below your knee level) and then I see others going all the way down. Wanna evaluate between the two forms for me? Thanks a lot, I just wanna know which is right.
If you're just starting with the RDL, keep it at just below the knees for a few months at the least. If you're regularly doing conventionals or sumos in your routine, keep it just below the knees as well. If you're not in either of these categories, then consider your training goals and whether it would be beneficial for you to lower all the way to the floor.
its supposed to work your lower back. as long as he keeps that form there should be no problems. its when you bend your back that problems are likely to arise
muzimuzi, no. You're not performing a stretch, you're trying to lift weight. With that said, in order to keep the emphasis on the posterior chain, you want to minimize knee bend as much as possible, i.e. such that there is constant tension on the hamstrings and no slack. This is correctly going on in the video for my ROM.
Ah well you're the leg-using romanian deadlift - theres also a kind of deadlift where ur legs are straight and u reach slightly over the knees with the bar not all the way down, with really small bend in the knees.
And btw I think you started it wrong - your ass came up before your back did, they should go up simultanty in order for the legs to get to work aswell
My ass did not come up before my back did because I wasn't exerting force on the bar at that point -- I was still getting into position. If you watch carefully, you'll see that I assume, more or less, my CDL position and then deliberately extend the knees (causing my ass to rise) to assume the necessary stiff-legged position to begin the RDL. It's only after that I begin the pull. However, you're correct that it would be a mistake for there to be disjointed movement once the pull began.
I just remember myself doing them wrong not so long ago but now i know u need to shock your way up like BOOM and go. cant afford to do it slowly with heavy weight
What's the difference between RMD and CDL? also is it dangerous to not let the bar extend all the way to the ground but instead hold it 2 inches from the ground before doing continuing your reps? I've seen people at the gym just let the weights slam down for each set, but i extend it two inches from the ground, pause, then go back up.
A conventional deadlift starts with the hips lower, the back more vertical, and lifts with simultaneous knee and hip extension. It's not dangerous not to return the barbell to the floor between reps; however, if you're doing heavy CDLs, I'd advise going to the floor each rep to maintain better form and actually perform a "dead" lift.
the difference between the sldl and the rdl is.....the sldl isolates the hamstrings more..keeping the legs straight or nearly, keeping a nuetral back. the rdl is more of a compound exercise..hams, glutes mainly.
it looks like you are not squeezing your glutes when you are standing up. It looks like you are hyperextending your back and thats a no no. It looks like you are jerking the weight back
Personally, I use eyes forward, not because I want to help keep my back from rounding, but because I do my other pulls with my head up. Both methods are valid though.
A regular deadlift keeps the hips lower in the bottom position and the back is never declined to horizontal. It also doesn't concentrate solely on pushing the hips back and limiting knee flexion. The knees bend as much as needed to gain leverage to perform the lift, which is why you should be able to lift more weight with it than a RDL. It should feel completely different as a consequence, though some certainly don't start with much knee flexion in their regular lift either, e.g. Jouko Aloha.
hmm i never take the weight all the way down to the floor on my romanian deadlifts. this just looks like a standard deadlift with no crouching
snow49032 1 week ago
This is a normal deadlift, you just have really flexible hammies.
krzxalien 2 weeks ago
Yea this would be a normal DL......Romanians you do NOT deload to the floor.
CubJayAnthony 3 weeks ago
i did these today and my wiener got beat up by the bar
boby6 2 months ago 3
@boby6 Pshh.... I deadlifted that WITH my wiener!
TheUnholyPosole 2 weeks ago
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how many sets and reps are effective for this exercise?
MetaIhead89 3 months ago
I dispute the fact that this is a Romanian deadlift. In a RDL you have to keep your back arched at all times, whilst not deloading the bar off the floor. You descend the bar until you lose the arch and then ascend till lockout.
Thank you.
HrJeps 3 months ago
this is not a romanian deadlift. This is a regular one
pikken01 3 months ago 2
chicken
msmoreira1000 3 months ago
You don't stick your chest out!
Midisurf87 5 months ago
@Midisurf87 sticking your chest out helps keep a neutral spine.
SmexyPC 4 months ago
this is how i normally deadlift. am i doin something wrong
mqzmcq13 5 months ago
@mqzmcq13 in my opinion romanian deadlift is better than conventional deadlift. It hammers your hammies way more than conventional. Conventional does give you the opportunity to lift more weight. If thats how you deadlift and you want to do conventional then just bend your knees a little bit more.
bingbang3214 4 months ago
how much weight were you using there........
truebolt 7 months ago
this looks like a regular deadlift to me and not a romanian deadlift
Ivanp12 9 months ago
@Ivanp12 He doesnt use his legs to aid the lift, they arent completely stretched in order to protect the knee joints... I would consider this a rumanian deadlift.
Xerubim 9 months ago
in a conventional or sumo deadlift your torso has to be way more upright, so you can pull the weight up by leaning back and pushing with your legs. here, your torso gets nearly parallel to the floor ( in the bottom position, that is), thus working more on the hip extension (and less on leg extension ->more hamstring stress). This may also have more transition to olympic weightlifting (for the clean). On the next training one should consider using a more quad-dominant exercise like front squat.
philanthropist7Li 7 months ago
clean reps. nice video, thx
how much weight is it? 200 pounds maybe? can't see them all.
adkzMitch 10 months ago
@adkzMitch I'm not too too sure on this but if they're olympic sized bumper plates then that's 225lbs, most of his vids he goes by kilograms and that totally messed with my head ha
vispher101 10 months ago
thanks for the video..and what do you think with dumbbell?
christian85roma 10 months ago
great vid chic, im from TS. This is the way I've done my deadlifts for a while now, never noticed it though but it feels good mang. I dont feel my legs working at all.
ps, if I RDL about 130kg, would that mean I'd be able to DL more with usual technique?
easter10 11 months ago
not an RDL
andrew7913 1 year ago
Why is that romanian?
It loos like classic?
DPRYasuni 1 year ago
So what would de-loading the bar between reps vs. not touching the floor accomplish in terms of goals? What advantages and disadvantages does one have over the other? I ask because I do not deload between reps, and I'm wondering wether this is a good thing or not.
rdormer 1 year ago
@rdormer Advantages: build concentric strength and increase the ROM of the movement. If you pause longer, you’ll diminish the stretch reflex more. Disadvantages: you probably don’t need any of that. Both variations are useful and I've seen good results with both. Pulling from the floor has the most application if you do (Olympic) weightlifting, but even there not pulling from the floor is very good too, especially if you're not doing many supplemental pulls.
chicanerous 1 year ago 7
@chicanerous if you can't maintain proper lordosis then you shouldn't deload the lift. Otherwise you're just doing some bastardized shitty variation of a variation of a deadlift. Period.
MerkabaStar 8 months ago
@rdormer I kind of agree with chicanerous about the merits of touching the floor or not. My current understanding is that people training for power and strength may benefit by going all the way to the floor, for the sake of strength through the full range of motion. Bodybuilders, whose aim is more focused on muscle size than purely strength, may prefer to stop short of the floor, to keep the muscles under sustained stress for a longer period.
Tigerpaws9097826 11 months ago
@rdormer actually you remove some tension from the spine which is big adventage. Additional adventage is that all your lifts should be done the same way. It means that if you start from floor - every rep is the same on other hand you can lift more if you do it without deload but i strongly advise not to do so... If you lift 100kgs it wont matter but later on you'll thank me.
mdybowski 3 months ago
oh its romanian not classic :O nvm then
mdybowski 3 months ago
nice :) did this improve your deadlift ?
rickalex21 1 year ago
Does not look like "jerking" to me. Looks more like acceleration, and there is nothing wrong with that. In fact there can be significant benefits (assuming you are not a beginner- which this guy clearly is not).
alin1975 1 year ago
The weight does not matter, at the end of what you want, you should be able to deadlift at least 1.5x body weight. . . . and same for squats!
That is break even
josepha67 1 year ago
Never lock your knees.
That is during any exercise . . .
When you do any deadlift, do it with a reverse grip, start on the toes, drive through with the hips to your heels. . . . . get the real benefit from driving those hips!.
This exercise is a basic strength exercise everyone should be doing along with squats and bent over rowing.
Once you have that sorted, then you are ready to fine tune everything else
xx
josepha67 1 year ago
@josepha67 I'm voting this one up, in the ROTC class in my highschool the freshmen never know when you're standing at attention you never lock your knees, the teacher in the class never told them until they found out the reason for themselves, when you lock your knees you risk passing out,
I had no idea why, tho I'm sure someone will say they do and blah blah, but the point of this is locking any of your joints with any sort of pressure against them can have bad consequences...
vispher101 10 months ago
How much weight is that.....incase ive missed something?
truebolt 1 year ago
how heavy is this?
rugersribshack 1 year ago
nice jerking motion so you can injure yourself
prop8ntballa23131 1 year ago
i am new to rack pulls. i usually do my deadlifts. but one day my lower back and legs were exhausted from previous workouts. but i really wanted to lift that day and my goal was to hit my traps, upper back, rear delts so i decided to do some rack pulls and shrugs along with some other exercises... does this make any sense? im fairly new to lifting. i mostly lift for bodybuilding purposes but i am athletic and i like functional strength too... any help is appreciated
bdoyle23 1 year ago
this should not use your back! if you do it correctly you will feel a stretching sensation in the back of your leg from your ass to your knee.. if anyone wants to argue that i'm wrong feel free. and you are only supposed to go to or a little passed your knee's.. you will feel it the next day awesome leg work out
andyscape 1 year ago 2
@andyscape ..yes ty
cheesedips 1 year ago
@andyscape ya Romanians are for glutes and hamstrings and regular deadlifts for lower back right?
650sFinnest 1 year ago
@650sFinnest i'm not sure who's comment you read but it wasn't mine because i didn't say any of that second part.
andyscape 1 year ago
cei care sunteti romani dati un Vote Up aici ! :D
Alphonse1930 1 year ago 10
wrongwrongwronwrong..look it up somewhere.
cheesedips 1 year ago
dumass ur wrong idioto..look it up fool..bend fucking knees
cheesedips 1 year ago
1. Keep the weight as close to your body as possible. (Some recommend maintaining light contact throughout the movement.) 2. Slowly descend by pushing your hips back. The bar should travel to 4-6 inches below your knees. Stop when you reach the limit of your ham string flexibility. Do NOT go all the way to the floor. 3. Ascend by following the same path back to the starting position.
Key Points:
cheesedips 1 year ago
@cheesedips i think this is stiff leg deadlifts your taking about
650sFinnest 1 year ago
bend knees 10-15degrees and do not touch the floor maybe bring bar 2-3 inches below knees then up strong.
cheesedips 1 year ago
that is wrong....do not touch floor, otherwise its just a deadlift...wrongrong
cheesedips 1 year ago
NO SUPPOSED TO BEND UR LEGS
MsJaws1 1 year ago
Best RDL form I've ever seen, great vid, thanks for sharing, helped me a lot :)
jonaswtf 1 year ago
when you say romanin you mean the stiff leged cuz it seems ur ass did not come down alot like in stiff legged deadlift
muzimuzi 1 year ago
i thought u weerent supposed to use ur back to lift it?
dharkilla41 1 year ago
poor back(vertebras)...he is curling the back way to fast...and that puts a very big tension on the vertebras fast...it's very risky...that exercise is made to be done slow...you don't need 219380123 reps...6 reps done slow is enough...
winstonjaegarn 1 year ago
thougbht you were only supposed to go to your kneeS?
andyscape 1 year ago
@andyscape ...bingo....tell this fool please
cheesedips 1 year ago
@cheesedips check out my comment this should explain it.
andyscape 1 year ago
yeah I dont think that is a good example to show not too many people are that flexible...beginner starting from the floor with an eccentric is definitely bad dude. hopefully they see "its not necessary to touch the floor"
xHIRx 1 year ago
Great Demo!
black1620 1 year ago
hello dumb ass this is deadlift fucking retard no wonder you're fat
Shanerc310 1 year ago
What the heck is this? This is just a regular deadlift!
PorkChops250 1 year ago
thanks!
20musicfreak20 1 year ago
these look like regular deadlifts to me...
theycollectus 1 year ago
wrong form
yegechek 1 year ago
great vid! thanks for sharing!!
though you say deloading the bar between reps "may or may not be warranted depending on your goals"
could you please explain which goals would have us better off deloading between reps??
that would be very helpful ^_^
heenie 1 year ago
@heenie Mainly if you use the RDL as assistance for other lifts (i.e. the Olympic lifts) that are pulled from the floor, you are weak off the floor (in other pulls), or have need to cultivate that much dynamic flexibility. It's one tool among many. For that second issue, for example, you could instead pull standing on a box, use a snatch grip, add reverse bands, etc. with the other movements.
chicanerous 1 year ago
I not really a fan of jerking it up fast like he did, I find it dangerous to the spine, it should be done in control manner. My spine is not a fan of jerking it back wards.
ncgfbl 1 year ago
romanians are stronger than russians
vti300 1 year ago
@vti300 Bulgarians are stronger then both.
mrceebees14 1 year ago
Great form!
Rollride 1 year ago
wrong....lol
doomedamerica 1 year ago
lookt fine to me??!!??!!
westonlg24 1 year ago
what the fuck is this dude ...you better learn how to do it or you will pull something carrying all that weight and moving like that
Theheartzofmen 1 year ago
@Theheartzofmen Depends on what he is trying to do I.E. what % of his 1RM is he working.
mrceebees14 1 year ago
Push the hips back? Flex the glutes?
You coach the movement, not the muscle. If the movement is correct, then the muscles will fire.
But that is not a Romanian dead lift.
mrceebees14 1 year ago
The purpose of a Romanian Dead lift is to target Glute Max and the upper thorasic region of the back T1-T4.
Why? Because in every other dead lift the weight always bleeds into the Knee's and base of the lower back T-5- T7 and then finally the Rec Fem (hip flexor).
That is the reason why you see someone leaning all the way the hell back when they finish the movement at the top. It's a red flag going up signaling you have some very big weaknesses going on in the lift.
mrceebees14 1 year ago
@mrceebees14 sounds like someone is a total noob here.. rectus femoris is a knee flexor not a hip flexor.. duh.. check out ur McArdle Katch & Katch before you get agro and type something st.. st.. stoopid
narcissus79 1 year ago
Comment removed
mrceebees14 1 year ago
@narcissus79
Better look it up before you post.
Rectus Femoris is a Knee EXTENSOR AND Hip FLEXOR you retard.
Go and look it up........NOOB.
mrceebees14 1 year ago
@mrceebees14 chump, minor hip flexor, the major hip flexor is psoas major and iliacus.. rectus fem is majority knee, look at where the insertions are, and where the largest part of origins are, biomechanically very little is performed in the hip
narcissus79 1 year ago
@narcissus79 Rectus Femoris is the LARGEST hip flexor of the four, I don't have to look it up I see it every day at my clinic. Psoas is the major? You ego is going to get your into trouble again. Because Rec-Fem is so dominant it tends to SHUT OFF Psoas. The Psoas is mainly used for when the leg is WIDE THEN hip width.
That is why they teach segmental training of the lower body, to engage Psoas, because of a dominant Rec-Fem. You are an idiot and I should charge you for this.
mrceebees14 1 year ago
@mrceebees14 the fact you got that info from wikipedia of all things makes you look like a complete rock ape.. ther is no way i would ever send anyone to your "clinic". Is it even certified?
narcissus79 1 year ago
@narcissus79 The wikipedia article is correct, if you would like to research that you would find it to be true.
Certified? Try degree's.
They would eat you alive more then I am doing because you are a dumb ass who doesn't know jack squat. Pick any lift and I will whore you on the mechanics of it.
mrceebees14 1 year ago
The only thing that makes this resemble a Romanian dead lift is him trying to straighten the Knees on the way down.
The rest is not a Romanian Dead lift.
mrceebees14 1 year ago
nice form and without the straps you dont look like such a puff
PunkMartyr 1 year ago
@PunkMartyr yah.. use chalk or take a walk!!
narcissus79 1 year ago
@narcissus79 I agree on the chalk, but first learn what does what.
The Rec Fem is not a Hip Flexor ha!!! Are you a Flamingo then bitch? Get lost, you know nothing.
mrceebees14 1 year ago
holy flexibility, the bar touches the ground on the way down
ShadowNINku 1 year ago
@ShadowNINku Bar isn't supposed to on a Romanian Deadlift.
Know why? Because the eccentric of this lift MUST, ALWAYS HAS AND ALWAYS WILL have NO MORE then a 10 degree bend in the Knee's. Unless you are that very special less than 1% of the worlds population that has Circus freak flexibility, most Human Beings would not be able to touch the ground while maintaining a 10 degree bend. Most would go just below the Knee or half the distance of the Shin(which is what the RDL) calls for.
mrceebees14 1 year ago
@mrceebees14 so he's doing it right pretty much and he does have crazy flexibility
ShadowNINku 1 year ago
@ShadowNINku Pretty much means he is not doing it 100%, ESPECIALLY if he has the flexibility to.
The Knees are 10 degrees through the entire down phase, he only bends those Knees to 30 degrees on the way up. The whole purpose of the Romanian Dead Lift is to target Glute Max and the T spine of the Spinal errectors. Which is why it's a Romanian Dead Lift and not a conventional or Sumo dead lift.
It's an advanced movement for most BECAUSE of the flexibility required to do it.
mrceebees14 1 year ago
@mrceebees14 so would one have him stand on a platform and bring the bar pretty low in order to make up for the good flexibility to get the same effect that a normal person would get from this exercise?
ShadowNINku 1 year ago
@ShadowNINku It doesn't matter where he stands, the bar ALWAYS stops mid-shin, no lower.
Actually, this lift was originally supposed to be performed with an EZ Curl Bar. That standard Olympic bar he is using is probably 45lbs, what I have found when doing people's maxes is that even 45lbs is too much weight to start with. The hardest thing about this lift is 1) 10 degree Knee bend and 2) Coordinating the Knee bending and straightening of the upper torso at the same time.
mrceebees14 1 year ago
the expression is "taking the BRUNT of the load"; not 'taking the grunt...'
"English motherfucker, do you speak it?"
jjnnww 1 year ago
Haha. Thanks.
chicanerous 1 year ago
ummm. i thought we're always supposed to keep a smooth mention while contracting? why does it seem like you jerk your hips forwards too quickly isn't of keeping it controlled and you also overarch the back at the end of the lift? isn't that prone to injury
yangus 1 year ago 10
I address this earlier in the comments. My arch doesn't significantly change once my hips are locked out. As for apparent smoothness and speed, I recommend in the sidebar as well as past comments that beginners slow the movement down. You'd be hard-pressed to convince me, however, that I'm prone to injury considering I've been using this movement for a number of years and experience much greater accelerations cleaning or snatching w/o ever incurring injury.
chicanerous 1 year ago
your lower back shouldn't move, it's all in the hip movement.
marxistsoldier 1 year ago
this is wrong. u are going to far down, in that low position your back isn't arched, it becomes a lower back exercise. u shouldn't need to go far past your knee.
marxistsoldier 1 year ago
he's actually got great form...don't know what you're talking about.
dm325 1 year ago
clearly u don't
marxistsoldier 1 year ago
thanks alot chicanerous, that helped alot.quick question though. Are u supposed to feel it in the lower back, like the muscle has been worked in this exercise? Every time I complete a set, I feel that my lower back has that tingling sensation like when a worked muscle is cooling down in between sets; not a pain or strain though( im in neutral). It is similar to the feeling in the upper back, after like 8 pull ups. I just want to know if that is normal since this is mainly a posterior exercise.
muquit 2 years ago
I'm not sure what you're feeling, but, since you referenced a number of pull-ups, you might be describing what a bodybuilder might call the "burn." This might be an indication that your back is changing posture during the exercise, even if it's not changing so much as to be injurious.
chicanerous 2 years ago
It also may just be a sign that you have postural muscles that aren't used to sustaining a prolonged isometric contraction. In that case, you might want to work planks, good mornings, or even heavy overhead supports to build strength there. Finally, you may be getting a "pump" in your lower back, which can actually be quite painful, and is usually a sign that, on the whole, you are under-recovered and also that you may need to foam-roll some of the fascia back there.
chicanerous 2 years ago
Of course, it could be a combination of these things or none of them as well. You may just be performing the exercise incorrectly and this is your body telling you that you may be creating a problem.
chicanerous 2 years ago
What is the best solution to this?
I always get an insane pump in my lower back.
VaalDjango 1 year ago
Better programming, more recovery, more warm-up, more acclimation, foam rolling, and fixing any issues with your form. The first three have been the most effective for me in the past.
chicanerous 1 year ago
this hits the hams right?
landlifter 2 years ago
Yes.
chicanerous 2 years ago
I'm kind of having trouble with this, I think I got most of the form correct. The problem that I'm having, is that im not sure if your supposed to pull your shoulders back; because when I see you it seems that your shoulders are pulled back in this vid. Even if I do pull my shoulders back, I feel my upper back get tensed, and I'm not sure if my upper back is supposed to feel tense throughout the motion.
muquit 2 years ago
Yes, you want to keep your entire back tight, especially when you're using heavier weights. This doesn't mean you must keep an arch in your back -- a neutral back position is also fine. It also doesn't mean you need to keep your head up -- keeping it in line with the torso is also fine. However, whatever posture your set your back in, you want to maintain it through the duration of the movement. What you do not want is to round your back or have it changes posture during the set.
chicanerous 2 years ago
even a flat back in this position can be injurous. keep giving out your pseudo coach tips and the noobs will be injured in no time.
marxistsoldier 1 year ago
Thanks for the input. It's comments like yours that allow "noobs" to make a fully informed decision on the validity of this demonstration.
chicanerous 1 year ago
You are the noob chief, you are misinforming people on this lift.
mrceebees14 1 year ago
You forgot that when he comes back up, then and ONLY then does he start to bend the Knees which bent to and not more then 30 degrees.
The lift stop mid-thigh, the Shoulders and Hips are to be stacked at that point with your chin tucked in.
With you chin the way you have it you are energy wasting like crazy.
mrceebees14 1 year ago
Thanks so much for this vid! I was having a hard time with the form (using too much lower back). Using this video, my form improved as well as the amount of weight I could handle.
Did you do a vid on squatting form? I normally do the versions with the feet a little wider than shoulder width.
Andrew8524 2 years ago
I thought in an RDL u weren't supposed to touch the floor!
Xevorim 2 years ago 10
@Xevorim An RDL can absolutely touch the floor. It depends on the person's flexibility.
dragns 2 years ago
@Xevorim me too
Feon2 1 year ago
@Xevorim Thats what I was thinking as well, with RDL you come down and never touched the floor....... unless you meant for the R to be regular.
nottheonlyjustin 1 year ago
What's an SSLDL?
jabaloob 2 years ago
I assumed it was a unilateral SLDL, i.e. single leg stiff-legged deadlift, but it just occurred to me he could have meant a sumo SLDL as well -- though that's an uncommon variation.
chicanerous 2 years ago
Which weight do you use?
clubberdurden 2 years ago
nn mi piace quell'ultimo movimeno all'indietro....
t0ne89 2 years ago
good video
unlockthepower 2 years ago
so let me get this right, are RDL,GM,and SSLDL all for exercising the glutes and hamstrings. regular DL and SLDL MORE FOR THE LOWER BACK OR WHAT? IM comfused to many fucking variations of the deadlift and whats up with the sumo DL?
iluvfatchx 2 years ago
I suppose if you're a bodybuilder you might look at it that way. In my mind, the DL, SDL, RDL, SLDL, SSLDL, and GM are all working the posterior chain, which includes the lower back, the glutes, the hamstrings. An RDL, GM, SLDL are putting more emphasis on hip extension. A DL and SDL are putting more emphasis on the total weight lifted and are, moreover, competition lifts. The SSLDL is variation that allows you to reduce the load on your back while hitting the legs as hard.
chicanerous 2 years ago
What differentiates the GM from the RDL and SLDL is it's loading of the weight on the upper back. This makes it an assistance exercise for squatting, a la Westside. The RDL and SLDL are differentiated in that the RDL let's use the posterior chain in the most sensible way, allowing you to lift greater weights out of the two. It also better mimics the closeness of the barbell and the shoulder positioning used in the classical lifts.
chicanerous 2 years ago
Between the DL and SDL (i.e. sumo), the SDL shortens the height you have to pull the bar and puts the back in a more upright posture. This means its going to allow some people to lift more weight than the DL. You want to use the variation that lets you lift the most in competition.
chicanerous 2 years ago
arent those deadlifts, romanian dead lifts are with the legs locked
iluvfatchx 2 years ago
Not even a SLDL is performed with the legs locked out. If the knees are locked out, you're performing a stretch, not lifting weights, and you're greatly increasing your chance of injury by externally loading it.
chicanerous 2 years ago
Would this help for flare to handstand strength do you think?
DerangedWacko 2 years ago
Completely hypothetically, as I can't do flares: having a stronger posterior chain might help a bit, but I think I would practice straddle press handstands first. If you can do the static straddle press, I'd imagine swinging into a handstand shouldn't be much of a problem with good flare technique.
chicanerous 2 years ago
As far as strengthening the posterior chain, you might also want to look at reverse hyperextensions too, BTW.
chicanerous 2 years ago
thanks for the video!
corean1786 2 years ago
good vid and description. 1 question: is the rdl better than the stiff leg DL for the hamstrings and the stiff leg better for glutes or both the same?
dadeboi100 2 years ago
The RDL makes better use of the posterior chain and, as a consequence, allows you to lift more weight. Whether it's going to be better for the development of your hamstrings or glutes than the SLDL, I don't know. That is more a question of which is your weaker point and how your body is structured, e.g. length of your femurs relative to the length of your torso, etc. I'm sure a bodybuilder could give you his or her opinion, but the question is not really in line with my knowledge of training.
chicanerous 2 years ago
I will say that, if you specifically want stronger hamstrings, I'd tend to suggest a movement that makes use of knee flexion -- glute-ham raises, leg curls, etc. If you want stronger hip extension, I'd suggest RDLs. It's about movements and performance, rather than the size of the muscles.
chicanerous 2 years ago
Hey chicanerous, can you help me out a little bit here. I have been doing my RDLs with one or two inches below my knees, I feel this hits the hamstrings better and any lower I get some back rounding. Should I work on flexibility and lower the bar more to get a better workout? Also, my back squat has been stuck at 235 for some time with some back rounding at the bottom of the hole, will good mornings solve this plateau? Any help will be appreciated man
Deltoidz 2 years ago
Just below the knee is fine. Good mornings might improve your flexibility, which may help your form in the hole of your BSQ. You don't necessarily need to do them weighted though, if your goal is to increase your dynamic flexibility. You may also want to check out your hip flexors. If your squat is stuck, diagnose your weak links, work to correct them, increase your squat frequency, eat more.
chicanerous 2 years ago
Thx man, ill def give good mornings a try and add some more squats with some front squats too
Deltoidz 2 years ago
Hey man, hope you can help me out. I heard that RDL should only go mid-way (just below your knee level) and then I see others going all the way down. Wanna evaluate between the two forms for me? Thanks a lot, I just wanna know which is right.
Ultimatebrownstuff 2 years ago
If you're just starting with the RDL, keep it at just below the knees for a few months at the least. If you're regularly doing conventionals or sumos in your routine, keep it just below the knees as well. If you're not in either of these categories, then consider your training goals and whether it would be beneficial for you to lower all the way to the floor.
chicanerous 2 years ago
Yeah I have been doing CDL for quite some time, and been doing RDL at the knee level. So I have been doing it right, thanks for your advice man.
Ultimatebrownstuff 2 years ago
Excellent technique.
grapevine808 2 years ago
Btw I dont wanna hit the ground when i do thouse - gotta strengthen my grip and this puts down the stress
muzimuzi 2 years ago
A classic deadlift is probably safer.
blackbart1911 2 years ago 2
This comment has received too many negative votes show
that can't be good for your bak
illuzn88 2 years ago
its supposed to work your lower back. as long as he keeps that form there should be no problems. its when you bend your back that problems are likely to arise
crasyirsih333 2 years ago
Does the Romanian deadlift not hurt your back?
jennylynngreen 2 years ago
Not at all. Properly performed, it should strengthen your whole backside.
chicanerous 2 years ago
shouldnt your legs be straigthend more? almost locked i mean?
muzimuzi 2 years ago
muzimuzi, no. You're not performing a stretch, you're trying to lift weight. With that said, in order to keep the emphasis on the posterior chain, you want to minimize knee bend as much as possible, i.e. such that there is constant tension on the hamstrings and no slack. This is correctly going on in the video for my ROM.
chicanerous 2 years ago
Ah well you're the leg-using romanian deadlift - theres also a kind of deadlift where ur legs are straight and u reach slightly over the knees with the bar not all the way down, with really small bend in the knees.
And btw I think you started it wrong - your ass came up before your back did, they should go up simultanty in order for the legs to get to work aswell
muzimuzi 2 years ago
My ass did not come up before my back did because I wasn't exerting force on the bar at that point -- I was still getting into position. If you watch carefully, you'll see that I assume, more or less, my CDL position and then deliberately extend the knees (causing my ass to rise) to assume the necessary stiff-legged position to begin the RDL. It's only after that I begin the pull. However, you're correct that it would be a mistake for there to be disjointed movement once the pull began.
chicanerous 2 years ago
Yea w/e u just said here =P
I just remember myself doing them wrong not so long ago but now i know u need to shock your way up like BOOM and go. cant afford to do it slowly with heavy weight
muzimuzi 2 years ago
What's the difference between RMD and CDL? also is it dangerous to not let the bar extend all the way to the ground but instead hold it 2 inches from the ground before doing continuing your reps? I've seen people at the gym just let the weights slam down for each set, but i extend it two inches from the ground, pause, then go back up.
moviephoneguy 2 years ago
A conventional deadlift starts with the hips lower, the back more vertical, and lifts with simultaneous knee and hip extension. It's not dangerous not to return the barbell to the floor between reps; however, if you're doing heavy CDLs, I'd advise going to the floor each rep to maintain better form and actually perform a "dead" lift.
chicanerous 2 years ago
the difference between the sldl and the rdl is.....the sldl isolates the hamstrings more..keeping the legs straight or nearly, keeping a nuetral back. the rdl is more of a compound exercise..hams, glutes mainly.
deeathlete 2 years ago
totally wrong
don't listen to this fool
marxistsoldier 2 years ago
So differences between this romanian dead lift and traditional are:
-don't squat as much /
-bend at waist - sticking ass out....
anything else?
kalant91 2 years ago
Keep the bar close as well.
chicanerous 2 years ago
En el peso muerto rumano no se llega hasta el suelo con la barra
karlosdarkangel 2 years ago
not supposed to go all the way down!! Damnnnnit.
thetexasguy 2 years ago
Putting too much emphasis on the knees. Looks like you're doing a squat with such an acute angle.
BlueTimber 2 years ago
it looks like you are not squeezing your glutes when you are standing up. It looks like you are hyperextending your back and thats a no no. It looks like you are jerking the weight back
caangelxox 2 years ago
Comment removed
jlavileze 2 years ago
Nice work man, great form, nice youtube name too...
freejumptraining 2 years ago
good form except ur supposed to keep ur head alligned with ur back, don't look forward as u go down
OffDaChainChico7 2 years ago
actually, your are supposed to keep your eyes looking strait forward. This keeps your back from rounding.
Jaylyons1 2 years ago 2
Personally, I use eyes forward, not because I want to help keep my back from rounding, but because I do my other pulls with my head up. Both methods are valid though.
chicanerous 2 years ago
Yeah except if you look forward/down it becomes extremely easy to let your lower back round.
celconicuzn 2 years ago
I`m Romanian, I`m a gym-rat and this was the only kind of deadlift I knew until I saw the other method here on youtube.
Nicely preformed. 5 stars.
kamasis 2 years ago 2
wait whats the diff between a regular deadlift and a romanian deadlift?
underyourbed666 2 years ago
A regular deadlift keeps the hips lower in the bottom position and the back is never declined to horizontal. It also doesn't concentrate solely on pushing the hips back and limiting knee flexion. The knees bend as much as needed to gain leverage to perform the lift, which is why you should be able to lift more weight with it than a RDL. It should feel completely different as a consequence, though some certainly don't start with much knee flexion in their regular lift either, e.g. Jouko Aloha.
chicanerous 2 years ago
excellant comment at the end of the vid, u know what ur doin thanks....itz all about methodics based on objectives
courage949 2 years ago
the best
Coddrin 2 years ago
why is this called ''romanian'' deadlift?
tincel1372 2 years ago