Currently working with limited weights and the snatch grip RDL has allowed me to work on my pulls very effectively with low weights ! I also pause in the bottom stretched position. Insane variation !
Man, this video is super helpful. Due to lockdown I have to train at home with homemade weights, I can reach at most 340 lbs, so I can only do RDL. With these variations, I can keep progressing for years
I love the romanian deadlift, the stretch in the hamstrings feels so good. Never thought about the aspect that the romanian deadlift also trains the eccentric phase though. 💪🏽
Really love your leg content, always helps me to be educated on what to do for future training sessions and program ideas. Please keep this going bro 👍🏾❤️
Dumbbell RDL's are the only deadlift I do. I don't like deadlifts so I don't do them , but I found Dumbbell RDL's were the only hamstring exercise that I even kind of liked and so I just do that.
@@orrerybandcleveland1255 with dumbbells never happened to me,i do 4 sets of 15 with 50s each hand and it feels wonderfull on the lower back,gorilla glutes are a work in progress
The negative / weighted stretch is my FAVORITE part of the RDL. I'll generally program conventional DL and mix in RDL, SLDL, sumo variations. Might make some plywood blocks for pulls at a later point. Will have to try it with the loadable dumbells.
I add tension to the Dumbbell RDL by using bands and doing paused variations. It helps with developing strenght throughout the movement, as well as improving lockout. They are overall a great accessory lift, with the added benefit of not being as taxing on your CNS as a barbell RDL. Last but not least, I find that I focus more on having proper form with the dumbbell variation, while I tend to focus more on overload and hitting numbers with the barbell variation.
Loved the video Alex, would be great to see this become a series, top 3 variations for a bunch of exercises and maybe then mention briefly a bunch that are still good or alright but not in the top 3 :)
Snatch grip RDL has become a favourite in my routine. I find because I can get a good stimulus with lighter weight, it has a really good stimulus to fatigue ratio for me
@@hemingway3508 i like to do sets of 12 you can probably use over 100s-120s granted you're doing the barbell version correctly, but also since its a different might take a session or two to get used to it
What i like about this video is showed where the bar should be starting position in a romanian deadlift, Excellent technique, never use the snatched grip before interesting
This is such an underrated exercise! I don't think any exercise has put more meat on my hamstrings, buns, erectors, and even forearms than the RDL! It probably puts just as much muscle mass on your lower body than the conventional back squat but is much easier and safer to perform. Also I think it's superior to the conventional deadlift for hypertrophy purposes due to having an eccentric/lowering portion which works the hamstrings a lot more while being a bit easier on the lower back since you don't have to bend over until the plates hit the ground (I have t-rex arms thus my wingspan is a full 3" shorter than my height, a "conventional" deadlift is a 1.5" deficit deadlift for me).
When it comes to the upper body, push-ups and inverted rows are one of the best combinations out there. The lower half equivalent, in my opinion, would have to be front squats and RDL.
You've given me some excellent ideas. I usually use regular RDL on warm ups to activate everything for heavy deadlift sets, but those snatch grip RDL. Im going to use those to finish as an active stretch.
Just switched over to DB RDLs from barbell and god damn the DOMS on the hamstrings are insane. I feel like I can get a better hamstring stretch with DBs.
Hey Alex! You talked about varying exercises per week per bodypart eg for chest week 1 pause bench week 2 close grip bench week 3 swiss bar bench etc, in other videos. Lets say you run a 3x a week full body, whats your opinion on rotation of the exercises during the weekly period eg Monday: pause bench, Wednesday: Incline bench, Friday:Swiss bench, next Monday some other sort of bench? Assuming no true maxes done, do you think this is sustainable/optimal?
I think it's more variation than you need, especially if you're not maxing out. Rotate your max effort movements once a week, but leave your variations in for longer. I have Monday max effort barbell variations and Thursday dumbbell bench, when I get bored I swap them for dips
ALEX ANSWER MY QUESTION IN Q AND A PLEASE: I am going to do MMA. To get in shape ive been thinking of doing four exercises daily. A push, a pull, legs and and whatever. The problem is. I want a strong grip. And as I want to be wrestling dominant. A very strong back and core. Which is why I was thinking maybe zercher squats. Fatgripz stuff? Cant make up my mind. Maybe you know.
I've been doing rest/pause sets on RDLs for the last few weeks. It's just plain brutal, but progression has been insane. I was creeping in on a plateau with conventional rep/set schemes, but I've been making decent jumps with the rest/pause sets. Getting sore AF too.
Alex, SUMO deadlifts VS regular deadlifts VS trap bar deadlifts VS RDL'S for tall guys like me 6'1" feet/185 centimers with long femurs/quads? Your thoughts? 👍🏻👊🏻🔥
I like to double up some bands and hitch it out of the j-cups. When I took these seriously I was doing 405 with lights for 2-3 sets of 10. Solid stuff. Personally, I though doing rdl’s with the trap bar felt awkward. Cheers.
Those are super brutal!! Was gonna mention banded RDLs in a part 2. Interesting, I found the trap bar version feels even better than normal. I'd say the quality of the bar likely had an effect on that.
@@AlexLeonidas no doubt, I was using the rogue with both handles, that could have played a factor. The trap bar you were using looked wicked. Where did that one come from? A part two would be great, have a good one brother.
Alex, checkout Brendan Tietz channel. He's a little unknown in online fitness, but you would love Jo's stuff. He recommends the snatch grip Romanian deadlift too. His programming is quite interesting too.
What’s up Alex, I know this isn’t relevant to this video but my question is, I have 14.75 inch neck I’m doing 2 neck workouts a week, neck curls- 15kg for 15 reps 3 sets then 10 kg for 20 reps for 3 sets. Then some light neck extensions at the end. How long do you think it will take me to get 18 inch neck? I have average genetics, 6ft1 83kg lean. Stated neck a month ago haven’t noticed much size difference but massive gain in neck strength
I feel the RDL mainly in my traps no matter what rep range I use. My back is extremely dominant although I obviously feel the hams as well and the glutes too. It's overall a great movement as long as the grip ain't a limiting factor.
I saw Alan Thrall once doing a variation with set up like squat and the bar is resting on blocks around your belly and you get under the bar and extend with it. I think it's the best version because it cuts the negative mov I wanna try it so bad but I don't have this set up.
With RDLs you'll get more weighted stretch overload on the upper back, can also make the potential argument that it's more specific to regular deadlifts. That said I generally prefer good mornings since the stimulus to fatigue ratio is better. Though the best approach is to probably do them all.
Seeing as the RDL will be less than your conventional deadlift, and snatch grip is also less.. I can see why those numbers wouldn't be too far off from each other. Now try the snatch grip RDL and see how that ratio gets even more distorted 👍
Hey Alex, what are your thoughts on the "Mountain Dog' Style of training. It basically utilizes mind-muscle connection and extreme intensity techniques.
I train with my sister sometimes and shes super flexible so she doesnt feel a hamstring stretch when doing RDLs (while till keeping a perfectly straight lower back). Should people in these cases just go down all the way until the plates touch the ground?
@alphadestiny whats the difference between these RDLs and stiff leg deadlifts? If you don´t mind, please make a video about it. Love your content. Thank you alex!
Doign RDLs Feels so unnatural for some reason and I love deadlifts. I always feel it in my right hammy more too. I’ve adjusted myself many times i dont know how to fix it.
“Not only are they easier on recovery..”
My hamstrings the next half week after RDLs: ☠️☠️☠️
Yeah bro same 😂
Exactly xD
Yeah pretty much my experience too. I think he meant less systemic fatigue which is true.
Same, but that's probably because, as my sports physio told me: " your hamstrings are abnormally weak".... RIP
You need more frequency. I do them 3 times a week no soreness.
As a Romanian I agree 100% 👍
Same
Adevaraat :))
as a trap bar i also agree
😂
Guys check out Florin Salam. It's motivational music that fights depression and it's good for intense workouts
Currently working with limited weights and the snatch grip RDL has allowed me to work on my pulls very effectively with low weights !
I also pause in the bottom stretched position. Insane variation !
Alex sneakily showing us the trap bar before he pulls 800
Definitely going to go above 700 this time!
Man, this video is super helpful. Due to lockdown I have to train at home with homemade weights, I can reach at most 340 lbs, so I can only do RDL. With these variations, I can keep progressing for years
I love the romanian deadlift, the stretch in the hamstrings feels so good. Never thought about the aspect that the romanian deadlift also trains the eccentric phase though. 💪🏽
I have been doing RDL for years and it helped within my back pain
Really love your leg content, always helps me to be educated on what to do for future training sessions and program ideas.
Please keep this going bro 👍🏾❤️
Dumbbell RDL's are the only deadlift I do. I don't like deadlifts so I don't do them , but I found Dumbbell RDL's were the only hamstring exercise that I even kind of liked and so I just do that.
We want all series of variations( bench, ohp, pullups, squat, bent row, dl ..)
Good work Alex 💪🏻
Was literally just thinking about RDL variations and this video pops up!
It’s crazy how you just read my mind sometimes ... I was looking for a video explaining the RDL variations. keep up the good work 💪
Im doing a bunch of the DB RDLs,amazing lift
Truly a game changer!!
In my experience grip fails waaaay before any actual posterior chain on dumbbells. I have never tried straps on dumbbells though.
@@orrerybandcleveland1255 with dumbbells never happened to me,i do 4 sets of 15 with 50s each hand and it feels wonderfull on the lower back,gorilla glutes are a work in progress
The negative / weighted stretch is my FAVORITE part of the RDL. I'll generally program conventional DL and mix in RDL, SLDL, sumo variations. Might make some plywood blocks for pulls at a later point. Will have to try it with the loadable dumbells.
Great segment! Love RDLs! Doing the dumbbell variation tomorrow morning for leg day. Keep these great videos coming, brother!
Alex - we need a full SLDL variations video.
been lovin these new quality videos alex keep it up!
I add tension to the Dumbbell RDL by using bands and doing paused variations. It helps with developing strenght throughout the movement, as well as improving lockout. They are overall a great accessory lift, with the added benefit of not being as taxing on your CNS as a barbell RDL. Last but not least, I find that I focus more on having proper form with the dumbbell variation, while I tend to focus more on overload and hitting numbers with the barbell variation.
It’s my favorite deadlift
I love your workouts , best three variations
Snatch grip RDL is my #1 variation. It’ll put slabs on your upper back too.
Heck yeah!! We want this for every exercise
Loved the video Alex, would be great to see this become a series, top 3 variations for a bunch of exercises and maybe then mention briefly a bunch that are still good or alright but not in the top 3 :)
Snatch grip RDL has become a favourite in my routine. I find because I can get a good stimulus with lighter weight, it has a really good stimulus to fatigue ratio for me
Me while doing snatch grip deadlifts yesterday : "I wonder what Alex thinks of this variation?". Well, I have my answer. Keep up the good work!
Dumbbell RDLs are my main hamstring movement such an amazing excercise
Why not Barbell?
@@hemingway3508 more variation, and I would think your core has to work harder to stabilize the weight. Plus its easier to maintain neutral spine imo
@@mrbottomtext1401 I'm doing these tomorrow. If I do 225 for sets of 15 what would be a good dumbbell weight?
@@hemingway3508 i like to do sets of 12 you can probably use over 100s-120s granted you're doing the barbell version correctly, but also since its a different might take a session or two to get used to it
@@mrbottomtext1401 thanks brah.
Been waiting for this
I love going back to the older videos, would love to see a then vs. now lift montage/series, like what your snatch grip RDL is at today
That trap bar is dope as fuck! I need it!!!!!!! Where did you get it from bruh!?!
Bells of Steel homie! Loving it so far, plus it's open so you can do more exercises.
My god. I bet you can do a max effort Bulgarian split squat with an open implement like that. Lucky guy
@@ronroyce6 Thanks man you better believe it! This changes everything
Hell yussss! More variotionsss!!!
What i like about this video is showed where the bar should be starting position in a romanian deadlift,
Excellent technique, never use the snatched grip before interesting
Ooh yeah, the dumbbells. I agree. With those are lot better than with bars.
Zercher good morning is my favorite.
This was a great video man love more of these.
Just Gold on this Channel
*BIG TIP*
_One leg Dumbbell RDL'S for 99% of you guys who have to train at home, having 45 lbs adjustable Dumbbells because of a closed gym!_
@MMA Views use one hand for balance or use a b-stance
Great video keep em coming Alex
This is such an underrated exercise! I don't think any exercise has put more meat on my hamstrings, buns, erectors, and even forearms than the RDL! It probably puts just as much muscle mass on your lower body than the conventional back squat but is much easier and safer to perform. Also I think it's superior to the conventional deadlift for hypertrophy purposes due to having an eccentric/lowering portion which works the hamstrings a lot more while being a bit easier on the lower back since you don't have to bend over until the plates hit the ground (I have t-rex arms thus my wingspan is a full 3" shorter than my height, a "conventional" deadlift is a 1.5" deficit deadlift for me).
When it comes to the upper body, push-ups and inverted rows are one of the best combinations out there. The lower half equivalent, in my opinion, would have to be front squats and RDL.
i strap 2 extra heavy bands around my upper back and step on it and do rdls. sometimes i grab dumbels on top of that. fire.
Excellent, Alex. Thanks!
3:37 Athlean-X has awoken
You've given me some excellent ideas. I usually use regular RDL on warm ups to activate everything for heavy deadlift sets, but those snatch grip RDL. Im going to use those to finish as an active stretch.
Just switched over to DB RDLs from barbell and god damn the DOMS on the hamstrings are insane. I feel like I can get a better hamstring stretch with DBs.
love u man keep the good work up
I would only do snatch rdls with light weight for gains and blocks/racks for strength
Keeping the head looking forward helps with staying upright at the bottom
Somebody got their trap bar and couldnt wait to use it. Wonder when we’re getting the reverse hyper in next?
I haven’t used the snatch grip deadlifts much in the past. Might work them in soon🙏
The best project you can work on is you💯
Would you recommend single leg stiffleg rdls if I do not have much weights at home but still wanna train deadlifts?
Just what I needed to watch
3:38 I died when you said that 😂😂 if you know you know
Thank you for the video, bro! 💪
Hey Alex! You talked about varying exercises per week per bodypart eg for chest week 1 pause bench week 2 close grip bench week 3 swiss bar bench etc, in other videos.
Lets say you run a 3x a week full body, whats your opinion on rotation of the exercises during the weekly period eg Monday: pause bench, Wednesday: Incline bench,
Friday:Swiss bench, next Monday some other sort of bench?
Assuming no true maxes done, do you think this is sustainable/optimal?
I think it's more variation than you need, especially if you're not maxing out. Rotate your max effort movements once a week, but leave your variations in for longer. I have Monday max effort barbell variations and Thursday dumbbell bench, when I get bored I swap them for dips
Hey Alex just wanted to ask your opinion on the Ukrainian Deadlift?
It looks pretty cool, I'd say if you have the right setup and weights for it.. why not?
Great video thanks man 💪🏻
ALEX ANSWER MY QUESTION IN Q AND A PLEASE: I am going to do MMA. To get in shape ive been thinking of doing four exercises daily. A push, a pull, legs and and whatever. The problem is. I want a strong grip. And as I want to be wrestling dominant. A very strong back and core. Which is why I was thinking maybe zercher squats. Fatgripz stuff? Cant make up my mind. Maybe you know.
How you would do it I mean what exercise selection
I've been doing rest/pause sets on RDLs for the last few weeks. It's just plain brutal, but progression has been insane. I was creeping in on a plateau with conventional rep/set schemes, but I've been making decent jumps with the rest/pause sets. Getting sore AF too.
Agreed
More varations for dumbell bench
single leg RDLs are the way to go during quarantine
great variations, now can u talk about some quad exercises with low weight as well? greetings form Italy alex🇮🇹
I never feel the stretch on RDLs. My hamstrings just seem to never feel anything.
I will give these a go, especially the trap bar one. Thanks man!
Try good mornings they should help you feel the stretch more, similar to the RDL just a different bar placement
@@StrengthHacksCoaching Thank you, I will give it a go!
@@WhatIsItToBurn Also you can place a 5lb plate underneath your toes to increase hamstring stretch on the RDL
Those pants are legendary lol
Does it give bettef carry over to sumo deadlfit?
Alex, SUMO deadlifts VS regular deadlifts
VS trap bar deadlifts VS RDL'S for tall guys like me 6'1" feet/185 centimers with long femurs/quads? Your thoughts? 👍🏻👊🏻🔥
I like to double up some bands and hitch it out of the j-cups. When I took these seriously I was doing 405 with lights for 2-3 sets of 10. Solid stuff. Personally, I though doing rdl’s with the trap bar felt awkward. Cheers.
Those are super brutal!! Was gonna mention banded RDLs in a part 2.
Interesting, I found the trap bar version feels even better than normal. I'd say the quality of the bar likely had an effect on that.
@@AlexLeonidas no doubt, I was using the rogue with both handles, that could have played a factor. The trap bar you were using looked wicked. Where did that one come from? A part two would be great, have a good one brother.
Alex. Whats your toughts on the PH3 program by layne norton? Could you do a quick review in your next Q&A video?🦍
East on recovery??? I can barely sit on the toilet for 3 days after doing them lol
Single leg DB RDL🙌🏻
My back is snapped up. This is all I do is RDL and other leg exercise like lunges or split squats
I think of all exercises I do RDLs cause the most muscle damage to the target area. After that it’s probably the squat
Alex, checkout Brendan Tietz channel. He's a little unknown in online fitness, but you would love Jo's stuff. He recommends the snatch grip Romanian deadlift too. His programming is quite interesting too.
What’s up Alex, I know this isn’t relevant to this video but my question is, I have 14.75 inch neck I’m doing 2 neck workouts a week, neck curls- 15kg for 15 reps 3 sets then 10 kg for 20 reps for 3 sets. Then some light neck extensions at the end. How long do you think it will take me to get 18 inch neck? I have average genetics, 6ft1 83kg lean. Stated neck a month ago haven’t noticed much size difference but massive gain in neck strength
Please.make video of.jm press and tate presz
More variations more gains
I feel the RDL mainly in my traps no matter what rep range I use. My back is extremely dominant although I obviously feel the hams as well and the glutes too. It's overall a great movement as long as the grip ain't a limiting factor.
Do you train arms like a bodybuilder?
I saw Alan Thrall once doing a variation with set up like squat and the bar is resting on blocks around your belly and you get under the bar and extend with it. I think it's the best version because it cuts the negative mov I wanna try it so bad but I don't have this set up.
I just started doing RDL’s with two 135lb sandbags by my sides. It works for me
Pretty badass bro
Good video!
I have seen you follow doug brignole. What do you think of his training methods? Very curious.
Why is Alex not doing bench ? Kinda confused
ua-cam.com/video/ZmnyghX70UI/v-deo.html
Is the only benefit of snatch grip RDLs the extra emphasis on the traps or is there more?
Do you think there’s any merit to building strict shrugging strength before doing power shrugs ?
Loved this one! Nice way for you to switch it up IMO in terms of content. Quick question, would you say rdls are superior to stiff legged deadlifts?
Both are equal in my opinion, but good mornings are the best hip hinge since you can get so much with it from a light weight
Ayy you bought a trap bar? Nice, which one?
Is there a significant difference between these and a good morning? Is one more effective?
With RDLs you'll get more weighted stretch overload on the upper back, can also make the potential argument that it's more specific to regular deadlifts.
That said I generally prefer good mornings since the stimulus to fatigue ratio is better. Though the best approach is to probably do them all.
Is it weird that my RDL is almost the same as my snatch grip dead?
Seeing as the RDL will be less than your conventional deadlift, and snatch grip is also less.. I can see why those numbers wouldn't be too far off from each other. Now try the snatch grip RDL and see how that ratio gets even more distorted 👍
guys keep your chest high while doing it, you will feel your hammies much better
I feel like I'm watching a deadlift commercial ad
Hey Alex, what are your thoughts on the "Mountain Dog' Style of training. It basically utilizes mind-muscle connection and extreme intensity techniques.
It’s garbage
Would you recommend this instead of the stiff legged deadlift in the novice program?
How do those traps look under a T-shirt
I train with my sister sometimes and shes super flexible so she doesnt feel a hamstring stretch when doing RDLs (while till keeping a perfectly straight lower back).
Should people in these cases just go down all the way until the plates touch the ground?
Used to happen to me. Overtime when the weight increases and the muscle mass increases as well she'll start feeling the Stretch way more.
@alphadestiny whats the difference between these RDLs and stiff leg deadlifts? If you don´t mind, please make a video about it. Love your content. Thank you alex!
Do RDLS have any carryover to my barbell row?
Honestly, they compliment barbell rows perfectly.
Can I replace stiff leg deads on your novice program with the Snatch RDL?
Hi Alex, any thoughts on staggered rdls with focus on front leg?
I have some imbalances side to side, so i'm trying to focus on each side separately.
I hit a 350 rdl after watching Eric bugenhagen max out the lift at like 600 pounds but idk if going that heavy is a good idea lmao
Doign RDLs Feels so unnatural for some reason and I love deadlifts. I always feel it in my right hammy more too. I’ve adjusted myself many times i dont know how to fix it.
Unilateral Rdl