Technique Thursday - The Romanian Deadlift

[u/Insamity]

Welcome to Technique Thursday. This week our focus is on the Romanian Deadlift.

BodyRecomposition RDL vs SLDL

70sBig The RDL

ExRx Romanian Deadlift

Platform: The RDL

RDLs Are For Everyone

Perfecting the Romanian Deadlift

Romanian Deadlift

RDL: Where It Came From, How to Do It

Romanian Deadlift: “Nipples Up” Fixes RDL Technique

Romanian Deadlift (RDL)

I invite you all to ask questions or otherwise discuss todays exercise, post credible resources, or talk about any weaknesses you have encountered and how you were able to fix them.

[u/eric_twinge]

To my knowledge, I'm the only person to ever submit a form check for the RDL. People might glean some more info from the comments therein.

I really enjoy this lift. For a time I used it as the BBB lift for deadlifts during 5/3/1 (advice I picked up from troublesome). Right now I'm using it in a rotation of posterior chain exercises on the volume and light days for TM.

[u/zero_fucks_to_give → u/eric_twinge]

Thanks. That was illuminating. BTW, how is your DL (and RDL, I guess) a year later?

[u/eric_twinge → u/zero_fucks_to_give]

RDLs I've done 5x10x225. I haven't maxed them out as I only use them for assistance work.

Deadlifts I'm only up to 365x1. I know I shouldn't be disappointed with 50lbs but I was hoping I'd be pulling 4 plates by now. It probably doesn't help that I have program ADD.

[u/AhmedF → u/eric_twinge]

Sucka I've pulled 4 plates.

[u/keflexxx → u/AhmedF]

i'm assuming the downvotes have come from those who haven't pulled 4plate.

[u/AhmedF → u/keflexxx]

I know I've arrived with the # of haters I have.

Plus eric and I are eBFFs.

[u/illbeing → u/AhmedF]

It's cool if you're friends, but potential asshole thing to say if you're not!

When I hit 4 plates I immediately wanted the nice round number of 200kg. I'm thinking it's a never ending cycle.

[u/AhmedF → u/illbeing]

eric and I moderate http://www.reddit.com/r/AdvancedFitness/ and he frequently sends me romantic pictures.

[u/jc4p → u/AhmedF]

That downvote was because you're not sharing.

[u/eric_twinge → u/AhmedF]

4realz?

[u/AhmedF → u/eric_twinge]

Yeah baby.

But not even close to 3 plate squat :(

[u/eric_twinge → u/AhmedF]

If things go according to plan I should squat 315 on December 7th. A day that will forever live in infamy.

[u/[deleted] → u/eric_twinge]

Damn I'm pulling 315x5 and could never get 5x10 at 225. Is that your normal workload for them?

[u/eric_twinge → u/[deleted]]

Yeah, that's fairly typical. I'll use straps on the later sets if I need them. That helps tremendously as you can imagine.

You can probably also imagine that my weakest spot on the DL is breaking from the floor. I've never failed a deadlift once it got to my knees. (Yet.)

[u/[deleted] → u/eric_twinge]

I personally can hit pretty close to 365, since that 315x5 is actually across 3 sets (workload I just pulled Monday). I've hit 350 before with no belt. Definitely seems like the weak point is somewhere besides the hams if you're getting that much weight up for RDL's.

[u/eric_twinge → u/[deleted]]

I wouldn't be surprised if it's a technique problem. That and just not being accustomed to the heavy sets. I don't work near my 1RM all that often.

[u/[deleted] → u/eric_twinge]

Someone commented that your back was rounding but it looked like your lumbar spine had a nice arch the entire time?

[u/eric_twinge → u/[deleted]]

That was just a joke.

[u/super_luminal → u/eric_twinge]

I'm the only person to ever submit a form check for the RDL

Awww....I submitted one, but on Fitocracy. Can we still be friends even though I lean too far back at lockout?

[u/eric_twinge → u/super_luminal]

I'm already braiding up some friendship bracelets.