HOW TO DO ROMANIAN DEADLIFTS (RDLs): Build Beefy Hamstrings With Perfect Technique
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- Опубліковано 9 вер 2019
- In this video we're looking at proper technique on the Romanian Deadlift (RDL) to maximize hamstrings development while avoiding mistakes and injury.
Watch my Hamstrings Science Explained video: • The Most Effective Way...
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SOURCES:
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
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Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
‣ www.bodyandsoulkelowna.com/
Intro Music:
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Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's UA-cam:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Розваги
I'm able to build beefy hamstrings by chasing lots of campers out of my forest all the time
Cut! We can see your wrist-watch!
You sound like the grandpa from Get Out
😂
Just Some Bigfoot With Internet Access lmao im dead 💀 😂
Mr. Physio 호주물리치료사 anyeong doc
All I've learned from this video is that Jeff Nippard is dummy thick.
Pretty easy when your 5 foot 6
@@bobbylabony4398 You say that, but I bet you can't even get to 5'6" to get dummy thicc. 🤔
@@bobbylabony4398 Holy shit didnt know he was a manlet, his proportions make him look average height
@@bobbylabony4398 yeah his physique is super easy to get, he’s only been training for 12 years, power lift competitor for 5 years, and reads scientific articles on building muscle during his free time.
Yeah, he keeps alerting the guards.
I love how whenever Jeff demonstrates badd technique he dresses like a gym bro hahaha
that's what I said!!!
its sooo soo funny😂
Lmfao! He gets it dead-on accurate 😂
Haha I never noticed that! Brilliant! 😂
Would just like to say, Jeff i appreciate your channel for the quality it puts out. I don't care if you don't upload for 6 months+, if it is high quality research based material I will always be a satisfied subscriber. You never disappoint
Only problem with Jeff, or maybe I should say with his audience, is that a lot of his vids are way too "theory" heavy and it simply becomes convoluted/information overload for novice or even intermediate lifters. What a lot of these lifters need is not Jeff's in depth dives into shit, they need to get into the gym and WORK HARDER. Period. Now, this video up here is fantastic material and is not an example of what I'm talking about. I'd say most lifters should definitely check Jeff Nippard out for the above videos covering good form and "how to [fill in the blank]" but definitely stay away from any of his content that involves the use of a white board or graphs/research citations. A lot of that stuff is just a waste of time for 90% on here who just need to hit the gym more and hit it HARDER (myself included).
@@crowneproductions9908 are you seriously complaining about it being too informative? Go watch another channel this content is amazing
@@crowneproductions9908 then you clearly arent the target demographic. If you don't want evidenced based information go look at some instagram influencers who just spout what they hear in the locker room
@@crowneproductions9908 lll
L
Jeff the kinda guy to roll one sleeve up for a thumbnail about hams
😂😂😂😂😂😂😂
😆❗
5:37 Did my man just deadass put his headphones over his airpods? lol
Nice catch!
For noise cancelling
@@nickbones3578 But the headphones have better audio quality than the airpods lol
To drown out the haters!
Wouldn't be surprised if he's the avatar of headphones.
I love Bro Jeff! He's always showing us the correct way to perfect our technique! Thanks Bro!
3:06 this is literally a perfect tip and why we come to this channel. I was not feeling this in my hammies until I watched this. You go down until you can’t push your hips back with your back straight any further. Thank you Jeff
Thanks Jeff for helping me build not only my muscles but also my knowledge on the different techniques available, you are the best!
Providing us with fire information and content every single time. This guy is on another level. Mad respect for you Jeff :) crazy how far you've come.
Saket Gokhale thanks man!!
I'm very thankful for these technique Tuesday videos! I've watched it a bunch of times and it's always good to review basics! Thanks!
Jeff I just wanted to give you a sincere thank you for this video. My RDL form was an absolute mess.. I searched youtube for a proper RDL form video and found many but yours was the absolute best in breaking it down in every which way. Thank you.. heading out to the gym with the confidence that I'll finally be able to execute this exercise correctly and gain maximum benefits from it.
uploaded an hour before my Leg workout. Jeff you're a real one homie
Great video as always Jeff!🙌 Appreciate your knowledge and the hard work you put into this videos💪
I've seen a lot of tutorial videos on how to do an RDL properly, but this was the only one that really clicked with me. Was able to do 225 with no pain and good form. My hams and glutes are absolutely on fire. Thanks again, Jeff.
Jeff's hamstrings are so beefy, it can feed a village in Africa.
Just Some Guy without a Mustache Careful Marth. Non-PC jokes will be shunned by critics. You don't want to endure Dave Chappelle's horrible fate with his latest stand up special.
@@geraldesterman9380 No one cares. If they get mad, I hope they stay mad.
*India
@@semyaza555 yeah true fuck em
Gerald Esterman I saw that special. It was great!
Yeah I always found it interesting how conventionals never made my hamstrings sore.. But the first time I did RDL's, it was like my hamstrings finally came alive!
They're harder to do especially when you add load which is precisely why you never see guys performing them in the gym. Instead you see them trying to do conventionals in which 95% of the time they're even fucking that up as well!
Love this part of your channel.
I'm a lecturer in PT courses and the way you explain is great.
Yet again, if it was at all needed, Jeff Nippard proves he is the best teacher on UA-cam today. Excellent & thanks from Australia.
Your content is very practical and technical. Thanks, @Jeff Nippard!
Loving the Technique Tuesday series! I love SLDs but my lower back issues mean I have to be very careful with them.
Brilliant stuff!!! For a newbie like me, made me feel so much safer doing the RDL. Cheers!! Loved the small graphics
thank you for another high quality video jeff. i learn so much from you!
Great tips, another great addition to Technique Tuesday, Jeff is the GOAT!
Gym Boss cameo!! Struttin his stuff, crushing those RDL's. I love that character.
I absolutely love this video, so detailed, perfectly explained man 🙌🏻 thank you very much for info and help !!! 😘🤙🏻
Love, love, love technique Tuesday’s!
I just found out today that I never really did the correct form of RDL, the video taught me to move the hips forward and back, which I didn’t know to do before and now I actually feel it in the Hamstrings, thanks Jeff, you were to only person ever to actually teach me how to do this 👍
I wish I had this when I first started lifting. I would've trained smarter and injury free. Thanks Jeff!
4 days ago, my friend said he needed to work on hamstrings. I sent him this video as soon as you uploaded it and now he's addicted your channel. Can't say the same thing didn't happen to me months ago
Are you still addicted?
Love the digital graphics of where the body should be bending at, how far & easy even keeled energy on this trainer! well done-
You have some of the best videos. Keep up the great work. I was doing DB RDLs yesterday and I see I have some corrections to make. Thank you again.
thanks for the 5lb plate under front of feet tip. I'm feeling a deep burn now in those hammies. I lift at home with an olympic barbell and weights setup (have dumbbells up to 35lbs so I use those for various ancillary work). Because of this I don't have access to a leg curl machine or anything else fancy enough to work on hamstring directly so this is a big help for my leg days.
Thanks for the info! I think I’ve been trying to have a greater ROM and it’s been giving me a ton of issues with my sciatic nerve every time I do this exercise.
This was extremely helpful for me, thank you for the high quality man.
Thank you very much Coach Jeff for this really precise and informativ video. I hope i can apply all this to my RDL and avoid the mistakes you mentionned. All your videos about proper form are amazing . 🙏🏼🙏🏼
I did this exercise for the first time yesterday and over rounded my back, it hurt. So glad I found this video!!! Thank you for all your help!!😁
I did hundreds if not even thousands of leg Curls with almost no results but as soon as I started RDL they began to grow very nice. Same goes for my quads in comparison with extensions and squats.
That was a very thorough demonstration, thank you. I really appreciated the graphics you inserted. Well done.
BroJeff is taking his gym attire next level
Jeff, your approach to content creating is awesome and inspirational. I too have started a channel and have had it running for a month now. Thanks for being one of those who has taught me a lot and inspired me greatly.
55 subs the first month is pretty good
@@blamethelag5391 my dude is like barely able to drink
@@slowmotionslapshot1368 Yeah, not even dude
Was looking at another one of your hamstring video literally earlier today so this is a BLESSING!
Perfect instructions, my hamstrings have never ached like this, thank you 👍🏻
Hamstring + beef = No Johnny Bravo legs!!! Great stuff Jeff, LET THE LEGS A GROW
"let the legs A grow" ? mario? is that you?
I did type this while in a cart holding a mushroom, so maybe haha
It's Kyle Thornton Yeah, that does sound plausible
Bruh jeff got cake🍰🍰🎂
DAMN🤣
I just want to personally thank you for risking injury to show us bad/bro Jeff form. Really helps to see the correct and then the incorrect. Love the vids
Nice one. As my trainer gave me this exercise THIS week. It being NEW to me - your take on it makes it more understandable - thank you. Nice one.
Perfect timing. Also you're already at 1.41mil submarine sandwiches oh my lord
Beautiful exercise to break down, thank you Jeff for your great work ethic!
Great video!!! Always love how thought out these are all the way to the edits!
Clear, concise, focused, vid. A+
Was looking at some videos to validate my RDL technique and I'm happy to see this video has done exactly that. For those that happen to be suffering from it, RDLs are extremely useful for dealing with sciatica from herniated discs, go for great technique rather than heavy bro lifts.
Hey ! Did you manage to heal from it by doing rdl ? I’m in the exact same situation as you and beginning my healing journey after one year without going to the gym :) Let’s hope for the best
@@martinguyot2782 yes I'm like 90% back to what I was. I have a bit of stiffness but at least I can work on the flexibility and my back feels strong. Just start with a dumbell on the floor so that the bar is vertical from floor to ceiling then grab the plate side that's off the ground and just keep doing those for some decent high reps (20-25). This way you won't over exert your back and less likely over-flex it, but will allow your body to get used to that motion. Really focus on the hinge; pulling of your hips forward and back. Also once the pain subsides, an easy thing you can do standing on the train or whatever is to imagine pulling apart a piece of paper between your feet without bending your legs - your hips will push forward a little and you should feel it in the glutes. Hold that for 5-10 secs and keep repeating
The mobility improves usually. After a few weeks of the exercise, the hamstrings have a better propensity for the stretch and the weight might touch the floor, or close to it)
So helpful. I love the details. And the to the point.
Yessss , love this series man , keep up ❤️🔥
I have very flexible hams from years of yoga and i get so much better m/mc and straight gains from extending to the floor (still keeping back dead straight).
Def one of my favourite exercises.
Lucky! My hamstring flexibility sucks!! My lower back starts to round right when the bar gets even with my knees…🤦🏻♂️
@@soonerborn7603 no luck involved! just try to touch your toes every morning and evening every day (and through the day if you can) and it will improve a lot if you are consistent.
i didn't train my hams for many years as i didn't think they were important but when i finally invested the time to start i was shocked how fast they blew up in size and strength and i'm 100% sure the high tension in the deep stretched position (as is advocated here by Jeff) was why.
hams are on minimal/maintenance volume only for me cause of how easily i find it to gain mass/strength there relative to other more stubborn muscles, damn you stubborn quads/calves!
I have noticed that for me personally when i think of the movement as...and you're gonna think it's crazy but I'm thinking that I'm bending forward to reach down and pull my pants up. Just thinking of doing this allows me to perform the hip hinge much better and improve the 'feel' I have for the movement.
Good tip, that helps me visualize.
This is the video I've been waiting for!
a great movement for the lower lat development
Jeff is the type of guy that tells Rashaun to get angles that only accentuate his calves.
I can't breathe LMAO!
Wtf is essenuate?
Noah P Fixed, fam.
@@nllc9779
You obviously knew what he meant, and you just wanted to act like a knob. You wrote "wtf" and then moaned about grammar. You just look silly.
Jay WP88 YOU made him look silly! 😂
Jeff seems to be a big name in the fitness industry at least on UA-cam👍
Excellent explanation thanks Jeff 👍
Yes finally!! Been needing a hamstring video!
Hey jeff we are still waiting on the science explained of how kiwi juice straight to the bicep increases testosterone:)
Patrick Reynolds Actually, it is more optimal to inject into the chesticles, as this is the main muscle of your body and the central hub of testosterone production.
Nolkyz Gen main muscle of your body 😂😂
@@potato00007 I dunno, I just teabag my balls into a cup of kiwi juice and it works just fine.
Thoughts on hook grip for general strength training with DL's and RDL's?
Talking in terms for sets of 4x (8-12)?
Thx
Perfect timing. I'm waiting for this
Awesome awesome video you really broke it down with the visuals not seen this been explained or shown better before on UA-cam for complete beginners
Lmfao “douchebag/bro” jeff cracks me up all the time
Re-watched this for reference and just realized I guess “the bros” would put an overhead headphones over their AirPods 😂
Great video my man ! Thanks for the help 🫡
Perfect technique. Well explained. Thanks.
Did I win the raffle?? I’m here early!!
Oh wait.... wrong “Jeff” channel. ...I would’ve lost regardless... LOL
having long ass legs, this and thrusts are the only way ive ever been able to hit cheeks. i just kinda rock back and forth, not going too low and they feel loaded the whole time
That sounds very wrong my friend
Do hip thrust
Thanks a lot for this video. I use it often to explain ppl what RDL is 👍 I love this exercise a lot and very happy to start with it 1 year ago.
Best greetings from GER
jeff is my favorite manlet
I didn't learn of an RDL until today. This is just how I've been doing my deadlifts and someone at the gym was shocked to see me do 405 pounds for 8 reps... He explained to me the difference between the RDL and professional deadlifts... I tried the professional at 315 and it was like a feather lol
That’s awesome lmao
"Okay, welcome everyone to a new episode"
dont forget the hand gesture
Yeeess! More hamstring content please! The glute/machine, adductors/abductors, hip thrusts, goblet squats etc.
This was so helpful thank you, the pausing and diagrams on the body particularly! Thank you
The feeling when seth feroce jeff and chris bumstead all upload at the same time
you mean orgasm?
Seth feroce is a hipster who doesn't squat just leg press lmao and Chris Bumstead is a roider but trains okay for a bodybuilder
... Harry nobody asked you bro
@@Zesrii nobody asked you to reply to me either 🙄🤔
Harry Wong I don’t understand your comment. Do you think Seth Feroce is natural?
Why do you recommend the feet slightly flared instead of having them pointing straight?
Thanks for the video. I took a lot of pointers
I'd assume it would put less strain on the knees that way
Super helpful and also impressive video editing👏🏻
Thank you. I was looking for clarification. Nailed it.
Hey Jeff would love to hear you opinion on loading the RDL heavily versus lighter and feeling a stretch in your hamstrings. I know when you did a collar with Dr. Eric helms he did his RDL heavier and said that feeling a doesn't mean you are getting a better contraction. What are your opinions? would love to see a video comparing the two.
Great point. I've thought this too. I feel the best stretch in my hamstrings when using no weights at all. With dumbbells or light loads I can still feel it but not as much. Then when I go heavy, my form is still good and I still get DOMS in my hams the next day, but I don't feel hamstring stretch when actually doing them.
I did this today and ended up with back pain before watching this video. I definitely did something wrong. Thank you Jeff for this video!
How did you get on im in the same boat right now
@@patrickboyes8201 I'm pretty sure I didn't keep my back straight when doing it. The last few times I've done it now I didnt have any problems
Thanks. Great vid on technique. Best from Switzerland.
When i was in construction, my hamstrings were huge, cause of cement lifting every day
socialism-is-slavery 🤣😂 What?!
Xerxez Cruz their dp
@socialism-is-slavery absolutely
Damn jeff where you going caked up doubled cheeked like that on a tuesday afternoon my guy
Man so many videos on this and guy taught me so much in less than 10min
love the outfit change for bro Jeff's appearance!
Dude we'd all be lost without you. Keep these vids coming!!
Myth Bust Monday on Test Boosters
That boy jeff is thicc!!! That's right I said it lol I'm not ashamed.
You should see his nippards
Daryl Russell, cause you be gay. Just come out of the closet dude, don’t be embarrassed about it.
@@awesomet8388 lol nah bro I just think there is nothing like some man glutes! Lmfaoooo!
Super helpful. Thank you.
Thanks Jeff, this really helped!
Very informative and great production quality. Will certainly integrate into my training. Unsubscribed.
Lmao i actually had to check if i read it wrong🤣🤣
😂
Jeff literally looks 5'3" lmao such short range of motion...
Excellent demo and explanation.
Thank you so much Jeff
Jesus Loves you all very much!!! God Bless everyone!!!