Romanian deadlifts

[dsc123]

Can somebody explain the difference between Romanian and conventional deadlifts, for example the different muscles being used, and the technique.

 

[gtbmed]

Knees are bent only enough to allow the hamstrings to stretch and the hips to move back in a RDL. Usually you push the hips back as far as possible which only allows you to lower the weight to somewhere around the mid shin.

It's great for strengthening hip extension (hamstrings).

 

[Built]

^ That. I'll add this: keep the weight touching your body/legs the whole way up and down the lift. Lower until you can no longer keep your back tight and at least slightly arched, then pull. The legs are kinda locked into a slightly-bent position. RDLs when done correctly are identical to a properly executed stiff leg deadlift. Stiffs are NOT supposed to be STRAIGHT - the knees are slightly bent and you don't lower all the way to the floor (you won't be able to while holding your back tight). You do NOT squat the weight down - think of the bar as a rolling pin and roll it down your legs as you push your ass back.

 

[troubador]

^ That. I'll add this: keep the weight touching your body/legs the whole way up and down the lift.

I wouldn't have any skin left.

 

[cshea2]

That's why you wear sweat pants or socks on DL day...

 

[Life]

Or grow a pair. One of the three.

 

[gtbmed]

Before you do them, teach yourself how to hip-hinge. Most people don't have the flexibility to do so and some don't even know how to bend with their hips.

The main cues are to push your hips back as far as possible and pull your scapula towards your back pockets. Focus on pushing back with your hips instead of on lowering the bar.

 

[dsc123]

ok thanks great info, arms at shoulder width with reversed grip?

 

[Built]

I wouldn't have any skin left.

Don't be ridiculous. If you're scraping that hard, you aren't getting your hips back. Period.

Before you do them, teach yourself how to hip-hinge. Most people don't have the flexibility to do so and some don't even know how to bend with their hips.

The main cues are to push your hips back as far as possible and pull your scapula towards your back pockets. Focus on pushing back with your hips instead of on lowering the bar.

Exactly.

ok thanks great info, arms at shoulder width with reversed grip?

Arms wide enough to clear your legs, and overhand or mixed grip works fine.

 

[troubador]

Don't be ridiculous. If you're scraping that hard, you aren't getting your hips back. Period.

Ok, you were right. I did RDL's today like you said and I still have skin.

 

[Built]

Hey, good job!

And thanks for believing me.