ROMANIAN Deadlifts

[Lililston]

This looks like a good article:

http://www.protraineronline.com/past/june9/romaniandeadlifts.cfm

 

[Nico Cujo]

I do those once per week but I do them with a snatch grip to stretch lower. Really blasts the hams, glutes and erectors.

 

[sweed]

ya also known as straight legged deadlifts... I do those and leg curls right after, the hams really feel it after.

 

[Lililston]

ya also known as straight legged deadlifts... I do those and leg curls right after, the hams really feel it after.

Straight legged deadlifts and Romanian deadlifts I think are different...
See, look at this guy doing Romanian deadlifts:
http://www.bsu.edu/webapps/strengthlab/Home.htm

^^His legs aren't straight at all...

 

[sweed]

i just see a guy standing there?

 

[Lililston]

i just see a guy standing there?

Try this link:
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=182

 

[sweed]

i see, i guess i was wrong... but it is similar, thanks for the mistake correction lililston

 

[Lililston]

i see, i guess i was wrong... but it is similar, thanks for the mistake correction lililston

No problem!

 

[coolcolj]

well on that website they reversed the clips of the RDL and SLDL

RDL = bar next to body, hips pushed back
SLDL = bar away from body, hips stay in the starting position

RDL = much safer and better!

 

[Keep Left]

well i was trying to do RDL today, but im still a little crap at it. I put on 60kg and i couldnt keep my back flat while doing them. I assume in just not strong enough to hold my back flat when doing them?

 

[HP_816]

well on that website they reversed the clips of the RDL and SLDL

RDL = bar next to body, hips pushed back
SLDL = bar away from body, hips stay in the starting position

RDL = much safer and better!

i thought it was the other way around

rdl-away from body
sldl-close to body

which is right. on the bsu site it sais rdl away sldl close.

 

[Nico Cujo]

To do the RDL, you arch your lower back, stick out your butt, bend at the knees a little and hinge at the hip, forcing your hips back.

 

[coolcolj]

BSU site is wrong

 

[collegiateLifter]

what would be the effect of doin RDLS (forcing hips back and keeping shins near perpendicular to the ground) but like in the BSU example, letting the bar 'float' some, that is not keepin it tucked against the knees?

 

[coolcolj]

more stress on the lower back, decrease leverage etc

Bar is much lighter closer to the body. RDL is like doing a hang clean pull but with the double knee rebend

Nicu Vlad showing how it's done
http://jva.ontariostrongman.ca/RL.htm

If you can't hold your back straight then it's not strong enough lighten the load, you need to tense the mid back slightly and lock it tight. doing hypers can help here

 

[Lord_Suston]

Key note is to keep proper arch this will allow full hip flexion and ext which the main mover is the hamstrings, The bar should be close to you shins RDL and the hips should move back on the way down and forward toward the midline on the way up

 

[Lililston]

more stress on the lower back, decrease leverage etc

Bar is much lighter closer to the body. RDL is like doing a hang clean pull but with the double knee rebend

Nicu Vlad showing how it's done
http://jva.ontariostrongman.ca/RL.htm

If you can't hold your back straight then it's not strong enough lighten the load, you need to tense the mid back slightly and lock it tight. doing hypers can help here

When they mean "straight back", does that mean slightly arched??

Because I do all my deadlifts with back slightly arched....

 

[Tom Treutlein]

Yeah, me too.

 

[coolcolj]

arch is good too, but that is a different kind of lift called Keystone deadlift

when you arch your back you can't lower down as far, the ROM of hammies will limit the bar to about just below knee level.
Keystone deadlifts hit/stretch the hammies much more than RDLs.

 

[collegiateLifter]

arch is good too, but that is a different kind of lift called Keystone deadlift

when you arch your back you can't lower down as far, the ROM of hammies will limit the bar to about just below knee level.
Keystone deadlifts hit/stretch the hammies much more than RDLs.

damn i coulda swore that keystones were the same as RDLs.... I take it one could rotate these two excercises over time, though it'd seem that keystones are better for hammies--- stretches them more and allows greater loading..