Thread: Romanian deadlift

I always used stiff-legged dead lifts as a kind of warm up for the other exercises. More of a stretching exercise, so I don't think heavy weight is needed. I do think it is better suited to high-rep work than the other two lifts, as the article states, but that does not mean you have to perform high reps with this exercise, IMO.

I think it depends on what you consider "heavy" Dave.
I do RDL's with over 300 pounds and thats pretty heavy for me.
Personally, I like these big compounds as heavy as I can get them. I can't typically move allot of weight on other moves so the ones I can, I take advantage of.

I stay under 8 reps for RDLs.

If you perform 'heavy' Back Squats then why not also do 'heavy' RDLs ?

The OP is right on with what he's doing , ever tried slow tempo RDLs like 51X0?

I have always used the 6-10 rep range for RDL's. The grip thing is a pain in the ass though. I could probably use more weight with straps, but RDL's have done a lot for my grip because i use double overhand rather than a mixed grip.

Originally Posted by Built

I stay under 8 reps for RDLs.

This, right here. I popped a rib doing RDLs using poor form brought on by fatigue.

That said, my RDL are usually about 80-100 pounds more than my deads.

Yeah maybe i should have clarified, heavy for me on this lift is around 265lbs. Usually do around 6 reps with this kind of weight, if i were to do high reps like 10-15 range probably use around 154lbs or lighter.
From the replies so far then, it seems theres a bit of a mix between high reps with light weight and low reps with heavy, so probably stick to what im doing.

i personally go as heavy as i can 5x5 for romanians. i do the same for regulard deadlifts also. my rdl is about 50 lbs lighter than my deadlifts. i seem to get good results from them. i face grip trouble on my standard deadlifts though, often having to set the bar down and re grip during a session though.

Originally Posted by DOMS

This, right here. I popped a rib doing RDLs using poor form brought on by fatigue.

That said, my RDL are usually about 80-100 pounds more than my deads.

I don't understand this, shouldn't RDLs be more difficult?

Originally Posted by nova1970sb

i personally go as heavy as i can 5x5 for romanians. i do the same for regulard deadlifts also. my rdl is about 50 lbs lighter than my deadlifts. i seem to get good results from them. i face grip trouble on my standard deadlifts though, often having to set the bar down and re grip during a session though.

Static bar holds with a pronated grip will get you some funny looks but will yield some great results when picking up that heavy shit - just deadlift into position with a load you perform say your 6RM max with, this probably takes you 30 seconds with a 2020 tempo, then just hold onto that bar for as long as you can. Aim for 40secs then 50secs when you can do 60 seconds increase the load. Have your usual deadlift rest intervals and set protocol.

ROAST

Originally Posted by gtbmed

I don't understand this, shouldn't RDLs be more difficult?

AGREE

? Surely he must deadlift the bar into position before then descending into his RDL set ?

Originally Posted by gtbmed

I don't understand this, shouldn't RDLs be more difficult?

I don't see how. Unlike deads, I don't pull them from the floor, I pull them from a rack. They also have a shorter ROM.

What a waste of a rack ! Lol

Originally Posted by DOMS

I don't see how. Unlike deads, I don't pull them from the floor, I pull them from a rack. They also have a shorter ROM.

Yeah, but your legs are straighter, you're not squatting it up like you do with off the floor deads, the form is different. There's more emphasis on the hams and less on the back and quads. Very different pattern.

Now a rack-pull (aka "partial ROM deadlift"), on the other hand, you can indeed lift heavier than you can for an off the floor dead, of course. Could it be that you're actually doing rack-pulls, DOMS?

SOUNDS TO ME LIKE HE'S LIFTING THE BAR OFF A RACK ,STEPPING OUT, PERFORMING THE MOVEMENT AND THEN RETURNING THE BAR TO THE RACK

Originally Posted by DOMS

I don't see how. Unlike deads, I don't pull them from the floor, I pull them from a rack. They also have a shorter ROM.

Very little involvement of the quads, which is a huge mover in the deadlift.

It's like good-mornings have a smaller ROM than squats, but they're not necessarily easier.

Originally Posted by Built

Yeah, but your legs are straighter, you're not squatting it up like you do with off the floor deads, the form is different. There's more emphasis on the hams and less on the back and quads. Very different pattern.

Now a rack-pull (aka "partial ROM deadlift"), on the other hand, you can indeed lift heavier than you can for an off the floor dead, of course. Could it be that you're actually doing rack-pulls, DOMS?

No, I'm not doing rack pulls. They're RDLs. I just find that I can use more weight than when I pull.

Originally Posted by roastchicken

SOUNDS TO ME LIKE HE'S LIFTING THE BAR OFF A RACK ,STEPPING OUT, PERFORMING THE MOVEMENT AND THEN RETURNING THE BAR TO THE RACK

WHY ARE YOU YELLING AT ME?

No, I pull from the rack, do between 3-10 reps, and then put it back on the bar.

lol sorry there bud, i typed it out and posted without realising i had caps on.

So what i said then?

Originally Posted by roastchicken

lol sorry there bud, i typed it out and posted without realising i had caps on.

So what i said then?

The big difference, for me, is that I don't need to squat and clear the weight from the floor.

Who knows, maybe it's psychological and I do more on RDLs because I see them as being easier?

Originally Posted by gtbmed

I don't understand this, shouldn't RDLs be more difficult?

Absolutely, in my opinion. They focus on the hamstrings and the low back. My background is in competitive power lifting. My best deadlift in competition was close to 800 pounds. I can't imagine doing anything near that while performing a stiff-legged deadlift. Maybe a bit less with the Sumo, but I always was a conventional style deadlifter. Some competitors actually prefer the Sumo style to the conventional, but I've never seen anyone compete in the deadlift using the stiff-legged variety.

365 is the highest I ever do for Romanians. I usually do 405 on deads and maybe 455 if I'm feeling frisky. I usually do 315 and 405. I'm not really trying to win any power lifting contests, plus I have moderate scoliosis. I also do barefoot(socks) for my dead movements now(and squats/split squats), sometimes some flat deck shoes. I'm addicted. So much better transfer of energy.

Just as a side note-your pics are very impressive. Nice balance any symmetry. Keep up the good work!

DOMS, which form do you use?

Deadlift (hams, posterior chain)
Conventional

-OR-
Romanian

I do the bottom one and it kicks my ass.
Thanks for the videos built(i know all this is off topic) they always keep me informed on form.

Originally Posted by Built

DOMS, which form do you use?

Deadlift (hams, posterior chain)
Conventional

-OR-
Romanian

I do both. However, when I do Romanians, I don't bend my knees so much. I don't lock them out, but I also don't bend them that much.

For RDLs, you keep the emphasis on the hamstring, and the barbell in contact with your body in both directions?

Originally Posted by Built

For RDLs, you keep the emphasis on the hamstring, and the barbell in contact with your body in both directions?

There's no doubt it's putting the beat down on my hams, but I just to hold the bar out front of my legs when it's moving (versus being at the top and resting on my thighs).