Romanian Deadlifts, first time tonight

M

Mideoan

0
Okay, so this is week 8 into the NROL program. So this is week one of Fat Loss I. Did the break in program, and Im really glad I did, because this session B looks like its going to be a killer. Ive got good form down with the standard deadlifts. Now tonight, I will be doing Romainian Deadlifts for the first time ever. I just wanted some advice maybe on good form. Also wanted to know if I have the concept on how to do the exercise correctly.

From the description Ive read, and the pictures I've looked at, it looks as though you start in the ending position of a normal deadlift. When lowering, you only bend your knees slightly, and when in the ending position on the floor should be more bent over with the bar out front of you, instead of squating.

And one last thing. The book calls for Regualr deadlifts and Romainian deadlifts in the same session. I know they work different muscles, but doesn't that seem like a little bit much?
 
1.) Keep your toes pointing ahead
2.) Keep your back straight
2.) Lower with your hips
3.) Make sure your knees to go past your toes
4.) Once you get a little below parallel rise up
5.) At the start of the lift lockout

If you did these right you should feel it in the hamstring and not your back. Its a killer hamstring workout. You can do these stiff-legged only if your back can handle it but that doesn't mean you should. Good Luck. These are one of my favorite exercises.
 
RDLs go to somewhere between midshin and just below the patella. You'll feel these a lot more in the hamstrings than you do with the standard deadlift.
 
Awesome, Thanks. That is pretty much how I did them. Bent my knees slighty. I like these better than reagular DLs. They were easier. :)
 
It went really well on the RDL's. The workout I did was horrible. Not horrible as in it didn't do anything for me, just horrible as in what my routtine involved, made for a tough evening.

Regular Deadlifts 3x15
Barbell incline 3x15

Bulgarian Split Squats 3x10 (Whoever invented these needs to be punished! They tore me up!
Mixed Lat Pulldown 3x15

Romanian Deadlifts 3x15
3x15 on this exercise I dont remember what its called though, it involves a swiss ball, and a stick and twisting left to right on the ball.

I like the RDL's better than regular DL's now ! :p
Thanks for the link too Tony!
 
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whoa whoa whoa. so wait. you arent supposed to put the bar down on a RDL? my father is doing these and now i am afraid he may hurt himself because he is doing them wrong.

so let me get this straight
you have the bar, standing, ready to RDL it.
then you slightly push out your but and slightly bend your knees as you lower the bar close to your body until you lose your hamstring range of motion(slightly under the knees?). then you lift it back up.

so you dont put it down at all?
 
Karky said:
think about trying to touch a wall behind you with your butt, thats pretty much the movement.
Click to expand...

excellent way to phrase it. RDL's have more hip movement. you swing your hips/ass back as you lower the weight, so the bar is always very close to the body...and you don't lower the weight to the floor like a normal deadlift. RDL's have less lower back movement...it just stays put. the glutes and hip flextors and hammies do the work.

and the knees are allowed to flex a very small amount


to help understand the difference, a Stiff Legged deadlift has the knees barely bent the entire time, and no flexing...they are bent but STIFF. the weight is further away from the body, requiring more lower back involvement. the hips don't swing back either, they are simply a hinge for lowering the weight and raising it.

hopefully that sheds some light.

I also have this link for further explanation: Testosterone Nation - Romanian vs. Stiff-Legged Deadlifts
 
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