ISSA Trainers - Romanian Deadlifts: Training The Other Half Of Your Leg!

[webmaster]

One of the most effective, most overlooked, and on the rare occasion it is performed, most poorly executed exercises for this purpose is the Romanian Deadlift (RDL). Learn how to perform it and why it is so effective!

http://www.bodybuilding.com/fun/issa63.htm

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[snissors]

I've been doing leg curls only, and had heard before that leg curls are not the most effective way to stimulate the hamstrings.

However, after reading the article, I'm confused as to what the difference is between a Romanian deadlift and a Stiff-legged (knees slightly bent, but stiff) deadlift.

Anybody know?

Regardless, I've practiced the form, and will try it with weight during my next leg workout.

I think that San Andres is plain wrong. He really describes a SLDL.

The description on this site's Exercises page is quite correct, at least the photos. They also say "only slightly bending at the knees" and this is not the case with the fellow on the illustrations.

In a "real" deadlift, you lower your knees. You bend at the HIPS, KNEES and ANKLES. The bar goes as close as possible to your legs. The quads are used to great extent.

In a SLDL, you just bend at the HIPS. The knees bend a little bit so they don't overextend, but they don't really help in lowering the bar. The bar goes quite a bit away from your legs. This is mostly hamstring work.

In a RDL, you bend at HIPS and KNEES but NOT AT THE ANKLES. The knees bend, the butt sticks out but the knees are not lowered. The bar goes close to the legs. This uses more glutes relative hams, compared to the SLDL, but not the quads. You will of course use more weight.

If the bar should be lowered to the ground or not, that only depends on how flexible you are and how much weight you use. I lower it to the ground for every rep.

I think the RDL, at least if you define it as I do, is a great exercise in a two-day push/pull split. Full squats as dominant lower body exercise on push day, RDL's on pull day. Real deadlifts are too much "push", SLDL's are not taxing enough and there is too much risk of back injury.

find a video to see how to do it.

RDL is a great exercise.

Day 1 - Leg Workout #1 (Quad Dominant)
Day 2 - Chest / Biceps
Day 3 - Rest
Day 4 - Leg Workout #2 (Hip Extensor Dominant) / Back / Triceps
Day 5 - Shoulders / Abs / Rotator Cuff
Day 6 - Rest
Day 7 - Rest

Could someone suggest some details on this spilt (which exercises / # of sets / # of reps)?

[fitSF]

The RDL is one of the top 5 most difficult exercises to train people.

This article hit it right on the head.