Sup guys...thanks for looking!
Deadlifts & Romanian Deadlifts A.K.A. Straight Leg. Should you do both of these in the same workout?
Also, what are some good hamstring exercises?
07-09-2007, 09:00 PM #1
07-09-2007, 09:23 PM #2
07-09-2007, 09:26 PM #3
I would never do both in the same workout, unless I had a back/hamstring day since deads are mainly for back, and romanian deads are mainly for hams.
Stiff-legged deads are a great hamstring exercise, as well as glute ham raises.**** Charlotte Hornets Fans ****
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07-09-2007, 09:39 PM #4
07-09-2007, 09:43 PM #5
in Romanian deads u make a serious conscious effort to keep the low back arched. That means the actual range of motion aint gonna be THAT deep, lol. Maybe the bar goes down to around the knee or slightly lower.
on stiff legged deads people let the back round some. of course there are also different opinions on that. I have heard different definitions for "stiff legged" and "straight legged". I tend to mush them all up together sometimes
on RDL the butt goes back and the bar goes straight down. On SLDL th ebar drifts away from the body a little because the hips dont go back as much"Humility comes before honor"
07-09-2007, 09:59 PM #6
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07-09-2007, 10:08 PM #7
07-10-2007, 07:11 AM #8
There is a flat back (RDL - Romanian Deadlift) version and a rounded back version (SDL - Stiff-Legged Deadlift) but are not always aware of subtle differences between the variations. Hip positioning is an very important factor in these three exercises. With RDLs, you move the hips backward and with SSDL's (Semi-Stiff-Legged Deadlifts), the shoulders and bar move forward. You will need to maintain neutral spinal alignment with both of them. The lower back will act as a stabilizer during both movements. With SDL's, the lower back is a prime mover, due to its rounding out. Another difference between RDL's and SSDL's is the where the barbell is located, in relation to your body. With the RDL, the bar is to be keep close to the body and with the SSDL, the barbell will travel away from the body. With the resistance held farther away from your body, your lower back will have a greater stabilizing demand placed upon it. During the SDL, your lower back is placed under a lot of stress and is more suspectible to injury. Once the back starts to round out, the pressure on your lower back increases throughout the range-of-motion. You need to start conservative, with the resistance, and increase loading gradually. With this rounded back position, your back is handling a load that is ten times of what is in your hands.
07-10-2007, 07:14 AM #9
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07-10-2007, 07:24 AM #10
07-10-2007, 08:23 AM #11
07-10-2007, 09:09 AM #12
07-10-2007, 10:21 AM #13
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07-10-2007, 10:26 AM #14
07-10-2007, 10:31 AM #15
I personally agree with Thick, unless you fall into that genetically elite group of people, it's best to include variety and approach the muscle from different angles.
Same concept for chest really, I couldnt imagine myself focusing a whole workout on just pressing movements, without any sort of flying motion.Founder of DPA Fitness & Author of The Weight Training Antidote.
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07-10-2007, 10:32 AM #16
07-10-2007, 10:35 AM #17