Romanian Deadlifts are the KEY to Hamstring Development!
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- Опубліковано 7 лис 2020
- The Romanian Deadlift is one of my all-time favorite posterior chain exercises. It ain't easy, it ain't pretty, but it works.
To start a Romanian deadlift set, deadlift the bar up normally, bracing beforehand of course. From the top position, push the hips back to lower the bar, keeping it close. The bar should be as close as possible to the body during the entire lift. Keeping a slight bend in the knees will make the movement feel a lot more natural, you don't want to have your knees locked.
At the same time, you don't want to be getting a lot of "leg drive" by using the quads in the bottom position, either. You also don't want a lot of back movement during the lift, a bit is OK during an RDL but not a ton
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I was just wondering if you had a guide on this coz I use RDL in my leg day, and lo and behold the Notification arrived.
NOTIFICATIONS GANG🚨🚨
People with notifications on gain more muscle from the exercise. And free candy in the mail. Don't ask me how I get all of your addresses. Just appreciate the totally undrugged, free candy.
@LEGENDRENALINE I blame UPS.
Can this become a series?
The key to quad development
The key to calve development
The key to lat development
The key to delt development
The key to trap development
The key to tricep development
You can differentiate yourself from the ScottHermans and Athlean-Xs because you actually show yourself doing the workout as part of your routine
Yea will be a series "How I built my ______" with 12-15 body parts. But will be a lot longer per video.
@@GVS Also I finally looked at your book on Amazon, I absolutely like what I see. But Kindle is filled with DRM, is the paperback version always in stock?
@@Vampire__Squid I'm not sure I don't deal with supply stuff
@@GVS can you pls make a video how you built your house too?
I thought I was behind in my RDL But when I saw that I was doing the same weight that you were doing in the video, it gave me reassurance to keep going
You got those toes elevated, solid technique tweak. This is the first thing that came to mind when watching your video on Ryan Humistion. Purposeful--effective modifications vs modifications for the sake of getting more views.
Yea I forgot to mention that, it prestretches the hamstrings. Not vital though...and not gonna claim it's game-changing!
My absolute favorite posterior chain exercise!
Great video
I hope, I can do them with my SI joint pain.
Thanks for the video Geoff
Perhaps. Start light, and strict.
Technique tip: don’t focus on preventing knee bend, focus on keeping the shins vertical.
Great exercise, it gives constant tension on so much muscle groups.
Yup, just about.
doing them in front of my pole? i guess thats going to feel really strange 🤔
oh and thank you, i was about to do a tiny nap but since you uploaded right in time im awale again!
Heh, yea just make sure it's a friendly pole haha
Those Romanians know what's up...
Must have epic posterior chain development.
I like this exercise , when im more fatigued i do dumbbell rdl's instead but this is great for building up strength also makes the forearms stronger and the lowerback and spine
@2:26 Jesus Christ bro, the rando poop shoot + sound effect had me rolling 🤣🤣🤣🤣🤣🤣🤣
Never thought I'd be told to touch the pole in the gym. Thought you'd get kicked out for that...
Absolutely a staple exercise in my leg workout!
me too!
@@GVS One question Geoff! For the erector spinae development, should we also include the conventional deadlift in addition to the RDL on leg days.
@@manashmahanta77 up to you, sometimes I write both on the same day in a plan. It's worth noting that the RDL DOES work the erectors a a lot.
@@GVS Thanks mate!!
42 reps... my hamstrings are burning by just watching this
the weights at your gym looks so funny when you mix them
heh, yea. Sometimes people get pissed off at that. Only on the internet!
@@GVS people always find something to be mad about bc they r losers
Thanks for the video Geoffrey. Like someone below, I too mostly feel these in the low back and also, my chest caves in when I'm lowering the weights (I'm using dumbells). I've tried your tip of having a wall behind me that I can extend my butt towards, but it doesn't feel like there is any hinging happening. Are there any tips on how to fix both the chest caving in and feeling the exercise in the low back?
Probably lighten the weight a lot. Go slower, too. Using anterior pelvic tilt (not always a bad thing!) can help too.
After doing RDLs I have so much soreness in my traps that I call it an upper back exercise 😂 (of course my hams are very sore also and no soreness in lower back cause I learned how to fire with hams ane glutes)
Thought Omar was talking at first. LOL
How much weight relative to normal deadlift
Edit: he said 50 to 60% of deadlift max
Would you ever be able to make a video on the benefits of walking for cardio vs running while you are lifting heavy? I find with my bw(285lbs) and lifting heavy almost every day, running is very strenuous and actually effects my performance in the gym because its so high impact. I find walking works so much better as its low impact and has a similar effect, it just takes longer.
At 285 I wouldn't suggest running at all. Risk of injury is really high. Anything over 200lbs and running gets risky. Can definitely think about a video though, it's an interesting topic. Might be in the context of a larger discussion.
@@GVS Yeah I'm not gonna risk running at my weight haha. Walking 5km over running 5km is so much more beneficial for myself.
@@bigmaguire9714 yea much better hormonally and structurally.
A 5 to 15 minute walk three times averages to 30 minutes of cardio, usually with a little more speed & distance than a single long walk. Right after a meal regulates blood sugar back down pretty efficiently too.
Similar to what BlueGill Greg suggests, I've heard of "a brisk walk around the block" 3 or 4 times a week recommended for heavyweight powerlifters and other "card-carrying cardiophobes". I'm assuming that translates to about 20 minutes at a time.
How do yall feel like about this w dumbells? For me i feel it better as i can get closer to the floor. As a former competitive powerlifter i train more bodybuilding this days and an experienced bodybuilder had me do it and after a few sessions i feel like i ket way more mimd muscle connection. I got no sciense behind this just observation.
Geof...I feel RDLs a lot not only in my hamstrings (which is of course where I want to feel them) but in the lats as you mention but the question I have is can doing RDLs stimulate some LAT growth to occur in terms of gaining some level of size without doing any other main back exercise?
same ive been doing 1 leg db rdl's and feel it in lats too
Yes, I'd say so, but ideally you'd want some kind of pull or row (check my book for a lot of options)
Should i do these on a leg day or a pull day i do deadlifts on pull days tho
Nice video man, should i just throw hamstring curls out the window? :)
Yes do Nordic leg curls!
should I do RDLs from the ground or from the rack?
I've heard to slide the bar down your thighs and shins, but I've also heard to keep it mid foot at all times. I don't think you can do both. If you try to keep it over mid foot, it seems it must necessarily hang in front off your thigh and shin.
Which technique do you prefer or recommend, or would you say dealer's choice?
Err on the side of closer.
Damn. Wher the hell gym is this?
Going heavy on these does fatigue & “pull” my spinal erectors. I like the back pole cue! What about one leg RDLs? Less weight less injury? Kettlebell swings for posterior chain?
1 leg is more of a glute medius exercise, rather than hamstrings. You can try split stance, also known as "B stance" .
Swings are OK. Maybe not the best for hypertrophy.
Really nice technique and gritty persistence.
Do you alternate your grip?
No. Old wrist injury makes the other way very painful.
Geoff doesn't but the rest of us should from time to time. Minimizes imbalances for many people.
Hope the guys sitting behind you get inspired to workout !!
Doubtful!
When I these I feel it in my lower back more than hamstrings, but I think it's a technique error. I'm gonna try these in my next training block and really focus on keeping a neutral spine, should help
Yea, get a stretch each rep, that's key. Sitting back and keeping the movement in the hips is key.
@@GVS I feel the same, so I've looked into lots of videos and literature but I've arrived to the conclusion that my spinal erectors are a bit weak and tend to fatigue faster than my hamstrings
Dude it depends, whichever area Is your weakpoiny in the movement will be the most "sore" the next day
I saw a video by squat university that explained this (I also had the same issue) I’ll find the link
@@simba0940 have u found the link at all?
How would you compare the SLDL & the RDL?
RDL=floating during the set. SLDL=reset each rep.
Some people do SLDL with straighter legs as well.
Can it replace the conventional deadlift if goals are strictly hypertrophic?
Yes
which would you choose for hamstring development and why? RDL or Goodmorning
RDL. I personally feel good morning more in the erectors and abs, likely due to the bar position. You can use the lats to keep the bar closer during an RDL which is part of the reason you can use much more weight. But try both and see which you prefer.
@@GVS i prefer the RDL but they mess up the recovery from "back days" either done before or after too much muscle overlap
@@tstreino for sure. Depends on your split.
I find my wrists and arms can ache with this. I am new and not doing heavy by any means, but is there something I could do to combat this. I thought straps were only for those lifting very heavy. I am happy that my form is more or less on the right tracks, so no more back ache, but my wrists and forearms are feeling it a bit.
Buy Ironmind Captain’s of Crush grippers (you probably need 60 lbs or 80 lbs) and play around with them to maintain or improve your grip strength as you strap up for rdls… Consider using an 8-10 mm lifting belt once you know how to breath and brace (I use a schiek 9mm single prong)… My grip has slightly improved strapping up for almost everything except weighted pull-ups/chin-ups and hanging knee raises (point is don’t let the purists hold back your progress, Pete Rubish one of the best powerlifters in the world always straps up for deadlifts from the floor until 12 weeks out from competition, your grip is not going to wither away if you use straps instead of mixed grip because you still have to hold the straps with your fingers… Lifting straps do the same thing as hook grip with less pain)… Alec Enkiri straps up for almost all deadlifts from the floor and he is able to pull more than 500 lbs without straps, don’t let the stupidity of minimalists and purists hold you back from IMPROVING your rdl/maybe even grip strength
Opinion on reverse hypers?
Good. But quite rare.
Bought your book finally
But i can't understand why you don't recommended flys in the best exercises for chest 🤔
Arnold Schwarzenegger - fly's where the exercise that gave me the full pectoral muscle development
Due to injury risk for most people. They're still in the book, just not in my top three for chest in the front.
Ultimately, it's both subjective and individual.
@LEGENDRENALINE yea. fairly common. they're a GREAT chest exercise but definitely tear shoulders up for a lotta people. Gotta take that into account.
Do we hold our breath during the reps or do we breath normally?
Hold.
Does the RDL work the spinal erectors ?
Yea
The beauty is to do 2x20 reps RDL to failure, lmao.
What gym is this???
My gym. Partly outdoors. Same as every other video lol
Is the gym in a shoppingcenter?
Basically yea.
Now I understand y u said that's 200reps for 11mins..
Yea 3-4 seconds per rep.
Are these nessicary if you do deadlifts normally
Not as needed. Still a good assistance exercise. Depends on how you set things up.
@@GVS say I do upper lower and on top be of the days I do rdls the other good mornings
I get the feeling that Geoffrey loves to show off American muscle to those damn China men and women
Lol what?? 😂
Slaps 🤣
I tend to pause at the top to breathe after every rep, should I try to go down again almost instantly as you do?
Just makes sure you are braced, either way. I often rebrace after reps, you should be able to spot it.
Why you pushing past lumbar neutrality tho? hehe.
lol, if you think that's past "lumbar neutrality" don't watch my other vids you'll def get triggered.
@@GVS it was just a lil bit. i support you dude. :)
bro i just feel a stretch. like a literal stretch. how does this build muscle if you are just stretching????
lol...you are still lifting weights. It's just that you are getting a loaded stretch at the bottom.
every youtube video on romanian deadlift proove you still have chicken legs doing rdls
I’m not putting my ass on a pole in a public gym. No way.
Embrace the grind.
Stay in your room then
why is your gym in the middle of a shopping mall
Why tf are you working out in the middle of an office building?
Youre going so low it might as well be a normal deadlift lmao
Are you lifting outside a cafe?
His gym has the weights outdoors and machines inside for some reason. I think it's cool though
Hot pot restaurant.
@@GVS Interesting form of dinner and theater...
RDLs? Those are for effete Europeans, and chicks. Real 'Murican Men do SLDLs, and I definitely know the difference, but don't ask me, don't have time to explain it right now.
If anything RDLs are harder, as you can't reset off the floor. I do these and deficit deadlifts. Both are tough.
Lmao you made him miss hard bro
russia is asia. the end