Romanian Deadlift technique check- video

Casshern88

Just went people to check my technique on this as im new to this excercise, first vid is warm up set empty bar.

http://www.youtube.com/watch?v=HiXICxMs4Ls

second vid is first working set 40kg x8.
then did 40 x8, 45 x 8 . ....there's a set of D/B shoulder presses superseted with this one but just ignore them.

http://www.youtube.com/watch?v=ZGL1XEsT-Hk



appreciate any comment/criticism .

Hanley

Can't really tell from the vid tbh. It's too jerky.

It does't look like you're going low enough tho. Looks solid enough otherwise.

Casshern88

Ya im sure i wanst going low enough, where should i be aiming for, mid shin level?? or just as low as flexibility allows? sorry about crap quality but cheers for advice.

Hanley

As low as flexibility allows. BUT you should be getting passed your knees at least. Mid shin would be better.

Colm_OReilly

Plus One on what Hanley said.

Al_Fernz

Hanley wrote: »

As low as flexibility allows. BUT you should be getting passed your knees at least. Mid shin would be better.

Just to add that performing Romanians should increase your back and hamstring flexibility so you will probably find that your ROM will increase over time. Some flexibilty work could help too.:)

kevpants

Romanian DL's are a fecker when you start doing them so don't be despondent. I remember just trying to get the action right took soooo much concentration but once I did it right I couldn't do it any other way.

I know I was feeling it big time in the lower back and not in the hamstrings, which is the wrong way around. I remember reading it's a "bend at the hips" not a "bending over" action. This of course makes no sense until you first do it when it becomes clear as day.

I won't offer instruction as to how to achieve this, the two dudes above are better at that than me, but you'll get it right, and your ar5e will let you know that next day!!

Hanley

The absolute best thing to think abotu with RDL's is "push your hips/ar5e WAY back". If you can do that, and nothing else, the movement will make perfect sense once you start doing them.

DM-BM

I don't mean to drag this off topic, i know the op asked if he was performing RDLs correctly, and not if he needs to do them, so my question is being asked to try and learn, not because i think he shouldn't be doing them.

Why would one need to do RDLs if they are squating as hard as they can with good form with lots of hip drive, i mean wouldn't glutes and hamstrings be worked enough from this?

Hanley

DM-BM wrote: »

I don't mean to drag this off topic, i know the op asked if he was performing RDLs correctly, and not if he needs to do them, so my question is being asked to try and learn, not because i think he shouldn't be doing them.

Why would one need to do RDLs if they are squating as hard as they can with good form with lots of hip drive, i mean wouldn't glutes and hamstrings be worked enough from this?

For a start, the squat always has, and always will be a total leg movement. It's not just hips/hammies.

If you're looking to get a stronger squat, what's the best way to do it?
-work on your form
-squat more frequently
-train the muscles that contribute to building a big squat (abs, lower back, quads, hips, hams) after doing the main squat movment

Point 3 is why you should do RDL's to build a bigger squat. But if it comes down to injury prevention, sports performance etc there's a whole load of more reasons to do them.

DM-BM

Fair enough Hanley, but would you say it's really only necessary after/around a time when you can no longer ad weight to the bar every time you squat?

Hanley

DM-BM wrote: »

Fair enough Hanley, but would you say it's really only necessary after/around a time when you can no longer ad weight to the bar every time you squat?

But what if you were to do RDL's... you might be able to add more weight to the bar, for longer!! I don't have the answer to that question to be honest. If your squat's going in the right direction then you're doing something right.

Don't forget the importance of RDL's when it comes to building a big strong deadlfit too tho.

Casshern88

Also i presume your RDL max would always be 20% or more lower than your conventional deadlift max? simply because theres less muscles involved?

kevpants

Casshern88 wrote: »

Also i presume your RDL max would always be 20% or more lower than your conventional deadlift max? simply because theres less muscles involved?

Big time. The DL is the most effective way to try and get the weight off the ground. The RDL is a similar movement (though you don't let the weight touch the ground) but trying to target certain muscles. If you're doing RDL's correctly there's no way you could lift your DL max at them.

Colm_OReilly

The RDL is also a great tool to teach people how to recruit their hamstrings and maintain their lumbar curve during pulls/squats.