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  1. #1
    Registered User hmcarter2007's Avatar
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    How much weight to do for a Romanian Deadlift?

    I heard that you can only get real results from doing Romanian Deadlifts with heavy weights. How much weight should I be doing? I usually do around 115 lbs but I had to buy hooks in order to hold the weight up and they aren't really working that well. I have short hands
    Any help and suggestions would be great! Thanks!
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  2. #2
    Mustang Sally Euqinom's Avatar
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    Work on grip strength (hanging from the pull up bar, static holds) and I prefer straps over hooks.
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  3. #3
    Registered User Bonny_Lassie's Avatar
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    Remember that for Romanian/SLDLs, proper form is more important than lifting heavy weights. Lift as heavy as you can with proper form. When performing these exercises you want to be hitting the hamstrings, so unless you feel a good stretch in the hamstrings, you probably aren't doing the lift properly.

    I made this mistake myself, and I was only feeling it in my lower back. Not good! So I swallowed my pride, dropped the weight a little, and voila - tha hammies and glutes were back in the game!
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  4. #4
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    Originally Posted by Bonny_Lassie View Post
    Remember that for Romanian/SLDLs, proper form is more important than lifting heavy weights. Lift as heavy as you can with proper form. When performing these exercises you want to be hitting the hamstrings, so unless you feel a good stretch in the hamstrings, you probably aren't doing the lift properly.

    I made this mistake myself, and I was only feeling it in my lower back. Not good! So I swallowed my pride, dropped the weight a little, and voila - tha hammies and glutes were back in the game!
    ^^this. The most important thing with deadlifts is to engage your glutes and hammies instead of your back. So if you're pulling with your back at a higher weight, back it off until you can do it properly. This is what I had to do. It's humbling, but my butt is thanking me!
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  5. #5
    Banned juliacheh's Avatar
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    I always do RDL in the 8-12 range, i,e. never go to heavy. For heavy (5-6 reps) I prefer conventional deadlifts.
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    Registered User Bonny_Lassie's Avatar
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    Originally Posted by juliacheh View Post
    I always do RDL in the 8-12 range, i,e. never go to heavy. For heavy (5-6 reps) I prefer conventional deadlifts.
    ^^^Me too!

    There is actually a really good article somewhere stating that this is the best way to do things. If I find it I shall post it!
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    Originally Posted by Bonny_Lassie View Post
    Remember that for Romanian/SLDLs, proper form is more important than lifting heavy weights. Lift as heavy as you can with proper form. When performing these exercises you want to be hitting the hamstrings, so unless you feel a good stretch in the hamstrings, you probably aren't doing the lift properly.

    I made this mistake myself, and I was only feeling it in my lower back. Not good! So I swallowed my pride, dropped the weight a little, and voila - tha hammies and glutes were back in the game!
    Me too! I was using 155lbs but couldn't feel it anywhere! It just felt like something was going to break. So I lowered it down to about 115-120 and did about 10 reps for a few sets, and was sore in my hams and glutes for....Well, this is the third day, and I still can't walk right
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