Thread: Ok what exercises are these?

DB Row

DB Step Up

DB RDL from what I understand is just a stiff leg deadlift but you don't go all the way down. (knees slightly bent, back arched up).

Incline DB Row would be something like this I would think http://www.infinityfitness.com/video...r/pronerow.asf

When in doubt, google.com. You could have found any of these on your own.

Aight thanks MWpro...

you do go all the way down on an RDL. knees are just soft.

why not a BB for all of the * exercises? just wondering.

Originally Posted by The13ig13adWolf

you do go all the way down on an RDL. knees are just soft.

If you go past the point just below the knee you would cause the spine to bend, opening yourself up to injury.

Or so I've learned.

Originally Posted by DOMS

If you go past the point just below the knee you would cause the spine to bend, opening yourself up to injury.

Or so I've learned.

why would your spine bend on an RDL and not a SLDL? i disagree. if your form is correct, you will not bend whatsoever. where did you learn that?

Originally Posted by DOMS

If you go past the point just below the knee you would cause the spine to bend, opening yourself up to injury.

Or so I've learned.

I go below my knee without my spine bending. You need to push your ass back more......push your hips back, don't think about flexing the spine.

no, you don't touch the floor with the RDL. It is a supplemental exercise to the deadlift (aka conventional deadlift) in which you are pulling weight from the floor. As the wolf said, you should have soft knees for RDLs.

http://www.bsu.edu/webapps2/strengthlab/home.htm

Click On:
exercises
upper leg/hip
deadlift - romanian

Originally Posted by The13ig13adWolf

why would your spine bend on an RDL and not a SLDL? i disagree. if your form is correct, you will not bend whatsoever. where did you learn that?

An article over at T-Nation. The logic (I garnered) was that you should be using a wieght far above you DL weight because of the small ROM. This is also why they recommend that you take the bar from a rack and not from the floor.

Originally Posted by DOMS

An article over at T-Nation. The logic (I garnered) was that you should be using a wieght far above you DL weight because of the small ROM. This is also why they recommend that you take the bar from a rack and not from the floor.

you mean rack pulls?

Originally Posted by DOMS

An article over at T-Nation. The logic (I garnered) was that you should be using a wieght far above you DL weight because of the small ROM. This is also why they recommend that you take the bar from a rack and not from the floor.

are you talking about rack deadlifts or romanian dead lifts??

Originally Posted by P-funk

you mean rack pulls?

Not really, you just don't do it during the reps, only when you start.

DLs are a general body exercise, whereas DLs are meant to target the posterior chain. So you'd keep you knees only slightly-bent when doing RDLs versus fully bending your knees during DLs so that you can work the legs. That's why RDLs aren't considered true dead-lift (and they're also not from Romania).

I feel like I'm talking back to the Gods. I feel a smiting coming on...

Originally Posted by PWGriffin

are you talking about rack deadlifts or romanian dead lifts??

I'm not talking about rack deadlifts. You only have the bar on the rack at the beginning and end of the exercise and not between each rep.

Originally Posted by DOMS

Not really, you just don't do it during the reps, only when you start.

DLs are a general body exercise, whereas DLs are meant to target the posterior chain. So you'd keep you knees only slightly-bent when doing RDLs versus fully bending your knees during DLs so that you can work the legs. That's why RDLs aren't considered true dead-lift (and they're also not from Romania).

I feel like I'm talking back to the Gods. I feel a smiting coming on...

did you check out the vid? that's a correct RDL.

what do you mean by 'general body'? it's a hip dominant movement.

Here's the article.

"The knees will naturally bend (slightly that is) as you descend and the shins should remain vertical. Make sure to keep the bar close to the body (even dragging along the thighs)3 and the back flat, which will minimize the risk of injury.8

Keep the arms straight throughout the movement. If you're doing it right, you'll feel it in your hamstrings. For most people, the bar will just cross the knees before the back loses form. At this point, it's time to reverse the movement and come back up. Don't allow the back to round and don't hyperextend the spine at the top of the movement. In other words, stand tall at the top, but don't lean backwards.2,10,17,20"

I've not had a reason to doubt the articles over at T-Nation. So, who's correct? Personally, I think it makes more sense to bend the knees as little as possible, thus keeping the hips out of the exercise whos primary target is the posterior chain. Is that incorrect?

Ok, how many reps on each exercise should I do since.. Well I'm weak?

Day 1
DB bench press
DB squat
bent over Db row*
DB step up*
curls

Day 2
DB RDL*
Db sholder press
DB lunge
Prone incline DB row (lying face down on the incline bench)*
triceps

forget stars on that lol

Originally Posted by DOMS

Here's the article.

"The knees will naturally bend (slightly that is) as you descend and the shins should remain vertical. Make sure to keep the bar close to the body (even dragging along the thighs)3 and the back flat, which will minimize the risk of injury.8

Keep the arms straight throughout the movement. If you're doing it right, you'll feel it in your hamstrings. For most people, the bar will just cross the knees before the back loses form. At this point, it's time to reverse the movement and come back up. Don't allow the back to round and don't hyperextend the spine at the top of the movement. In other words, stand tall at the top, but don't lean backwards.2,10,17,20"

I've not had a reason to doubt the articles over at T-Nation. So, who's correct? Personally, I think it makes more sense to bend the knees as little as possible, thus keeping the hips out of the exercise whos primary target is the posterior chain. Is that incorrect?

both are correct. read what I bolded......I have clients that are ridiculously tight so they move within their ability as we also work to increase their flexability. Generally, most people can get down past the knees with a safe neutral spine position. The "for the most people" is like saying...."for most people squatting just higher then parallel is safest because if you go lower your back may round out."

Originally Posted by DOMS

I've not had a reason to doubt the articles over at T-Nation. So, who's correct? Personally, I think it makes more sense to bend the knees as little as possible, thus keeping the hips out of the exercise whos primary target is the posterior chain. Is that incorrect?

bending the knees takes pressure off the lower back as the hamstrings attatch to the pelvis and can tug on it when the legs are locked. Also, it allows for a graeter ROM when the knees have a slight bend in them which allows for more muscle involvment. The posterior chain is more than just the lower back...it is the hips (hamstring and glutes), the lower back muscles and stabalizers (mitifidi) and I would even go so far as to say the upper back. Either the SLDL or the RDL will hit the posterior chain.

So how low should a RDL be taken for a person with good flexibility? All the way then?

Originally Posted by DOMS

So how low should a RDL be taken for a person with good flexibility? All the way then?

I take it down below my knees a fe winches off the floor. If I go all the way down I would have to bend my knees more and actively contract them to take it off the floor so then I would be doing conventional deadlifts. Somepeople with silly flexability can do their RDLs off a platform though. I am not one of the people however.

Thanks P-funk. I think I'm just going to stick to the ROM from the mid-thight to just below the knees.

Originally Posted by DOMS

Thanks P-funk. I think I'm just going to stick to the ROM from the mid-thight to just below the knees.

yea, as long as you keep the spine neturla you are doing okay.

I don't do straight legged deadlifts anymore because I can't get any ROM out of them. If my legs are locked out I fall into that "for most people" catergory and only can get to around my knees.....sad but true.

hello?

how many reps on each exercise should I do P-Funk?

what?

you asked what the exericse was and we are answering the question for you.

Is it a commercial on Full House already?

How many reps on each exercise .. Lol Full House.. :P

how long have you been working out?

are you new to training?

I'm very weak, I've got some muscle but not more the a 3/4 of an inch on my arms.. So I dunno....