I have found that removing all weight and practicing the movement pattern while concentrating on activating the target muscle for a few weeks, has helped not only build those muscles but prevent things like unwanted pain due to the wrong muscles taking over. Trainers and coaches are always touting "progressive overload; always go for more" when sometimes what someone needs is to go back to the beginning and start again with better foundations ❤
They also say load should never go up if it worsens your technique. It's pretty well known that putting more weight on the bar is not progressive overload if it means you're making it easier on the target muscles by fucking up the movement. I agree with the message that going back can be useful, but not with saying it as if trainers don't know it or don't apply it.
@@mitchiegotmovesy7635 They're full but not particularly shaped. You're probably mistaking the second leg for extra volume. It's peaking through on some of the frames.
@@x-files2273 I've always been strong and well tuned for boxing n Muay Thai with good legs n core but I never had any cake 😂 it's a curse I intend to remedy
They’re really fun and effective, especially if you’re trying to mitigate the sheering force on your back. Sadly, if you’re really strong on deadlifts/RDLs they’ll really only be useful for higher rep ranges on most cable machines.
Breathe out and when youre nearing the end, breath out really quick like a cough. Then breathe in your stomach and hold your breath as you brace. Do the lift. Then reset and do it again
Maybe I'm missing something here but surely the difference is only minimal? It doesn't look like spinal sheer loading has been altered, per se. The only change is the angle at which it occurs? With a barbell, sheer load is greatest towards the end range, whereas with a cable (at least the one shown in the video), it's greatest around the middle?
It changes where in the ROM load is at it's peak. With a barbell, the load is at it's greatest at the bottom and least at the top. With a cable set up, peak load will be somewhere in the middle. Good for moving lots of weight as it will better align with the body's length tension relationship, but reduced load in the lengthened and increased load in the shortened position may make it less effective for hypertrophy (It depends on a lot of factors)
Stand on a block and go as deep as you possibly can. Even passed the foot if your flexible enough, so you get as much stretch as possible. Guarentee your glues and hams will be feeling super sore after
That lady who first appeared doesn't seem to be working actual glutes but instead some kind of lower back muscles attached to her upper pelvis. Not sure if those were the muscles she was intending to work though. Most ladies seem more prre-occupied with the glutes formation which on this lady don't seem very developed. Perhaps she is working out to improve her lift capability.
so is it normal to have a sore mid nd low back the day after?? i don't feel back pain during rdls, i feel it in my glutes nd hamstring nd a lil bit of a heat sensation in my lower back, the same as when I'm doing back extensions nd i was told that it isn't normal
Depends on how much stretch your legs out and how much hip drive you put in. And obviously how you are structured. You can put more emphasis on the back(mostly lower, but depends on how often you exercised so far) or the hamstrings and glutes.
I would suggest to try doing them as slowly as possible to make sure your form is correct. As soon as u feel that heat in ur back, stop hinging back. I dont feel any back pain when i do them unless my form is off. U can try lighter weight with more reps, that helped my sister.
It's possible. Secondary muscle worked is low back. Form has to be controlled and core braced. I love RDLs, 2 for 1 workout. Have to be careful with the load so you can maintain proper form and not injure the low back in the process. Great video, Dr. Aaron!
None of this shit is risky, RDLs with a barbell, dbs or cable is completely fine if you're not an idiot about load management and giving your back muscles time to adapt. Progessively heavier barbell RDLs is the most straightforward path to getting stronger.
@@Deathkill06 thanks for being nice with reply. My apt gym has a cable machine but no barbells so I was hoping to do this on cable machine without any lower back problems. Sorry I’m a beginner
@@lumikodi8251 start with very light weight and just practice the form, watch TH-cam tutorials on the lift, specifically for a cable machine. I've never done them on a cable machine it might be a bit awkward compared to dbs or a barbell. It's not ideal but you gotta make due with what you got.
Not sure this will work for me being 5’1, is she walking away from the cable really far? I just tried this and felt nothing 🤷🏻♀️ maybe I need to stand on something?
Hi there, I'm 5 feet flat, I usually increase the weight whenever I don't feel the burn up to a point where you know you won't cause injury. Make sure you tuck your hips in so that you don't hurt your back like always.
If your range of motion is good, then lift heavier. If youve masked the cable machine, then you might have to start free weights. But look up videos on how to brace your core. Thatll prevent back injury
@Johnpdf I do, but when you are doing a workout for the first time this is generally what works for me. If you feel nothing is probably because you are lifting too light to start off with.
When you do high rep work make sure you exhale on the concentric and take small sips of air before going for another rep. You can keep the brace going while still breathing. I'm not a professional obviously but I hope I could help you
I know RDL stands for Romanian Deadlift but where does the name actually come from? Is there any difference in the exercise when i just say "deadlift"?
Work grip strength like pull ups on a towel or reverse ez bar curls. Otherwise, lower weight and do more reps at a slow pace. Last option, get wraps so the weight is on your wrists. But then you would need something for your grip strength I also reverse grip and that helps my rdls or dls
Straps. Train grip strength separately. If you’re going heavy then your grip will always give out since your back is stronger than your forearms could ever be. RDLs are supposed to be heavy. People often way understate how much weight they can actually lift.
DNS y’all, before you start hinging. I use to get low back on pain doing pretty much any hinge movement and worked on DNS for about 6 months, now I can bend over barbell row 250lbs, can clean 300lbs, deadlift 500 etc etc. it’s a game changer
do you think this may limit you? maybe he stays at a sustainable size or a desired size for a reason. maybe he's an expert in body physics and geometry and with a few small nuanced changes, can turn you into an even bigger beast than you already are.
@@conephompany Damn you. Lol. You’re right. I’m 45, have my masters in biomechanics. I’m a good lifter. 585 bench, 905 squat, piss poor deadlift. Lol. But you’re right. I’ve learned stuff from 60y/o yoga teachers that improved my lifting. I guess the thing that bothers me is the whole “doing this for likes.” Everyone talks but no one really knows lifting. But, I do appreciate you. That was a grounding comment for me.
@jamesoconner3042 well u can choose who to take advice from but this dude in the vids legit. His advice helped me recover and start exercising again after recovering from a pretty bad lower back injury. Pretty close to normal can do most exercises now without pain after a 2 year recovery period.
![The 3 Best Core Exercises [Do These Every Day]](http://i.ytimg.com/vi/2_e4I-brfqs/mqdefault.jpg)
![The 3 Best Core Exercises [Do These Every Day]](/img/tr.png)
Shout out @fitmolls_ for the opening stitched video, @jpgcoaching for his demo & @muscleandmotion for the amazing anatomy graphics.
Shoutout to black/tan/white clothed model 😮
Please make a video just on "bracing your core". Also do we need to keep our core tight for all the exercises?
Why do I feel RDLs in my knees though?!?! I can't find anything on why I feel pain in my knees
@@DMT4Dinner ye who is she
@@DMT4Dinner its angelique.stalker_fit
a bit upset about the lack of back explosion animation, but appreciate the advice nonetheless
Yo, that last one where the skeleton reacts to blowing out their back killed me.
I have found that removing all weight and practicing the movement pattern while concentrating on activating the target muscle for a few weeks, has helped not only build those muscles but prevent things like unwanted pain due to the wrong muscles taking over.
Trainers and coaches are always touting "progressive overload; always go for more" when sometimes what someone needs is to go back to the beginning and start again with better foundations ❤
So true.
They also say load should never go up if it worsens your technique. It's pretty well known that putting more weight on the bar is not progressive overload if it means you're making it easier on the target muscles by fucking up the movement.
I agree with the message that going back can be useful, but not with saying it as if trainers don't know it or don't apply it.
I started bracing my core and it got rid of any back pain during squats and deadlifts! Brace that core!
Second girl has KILLER calves
Which one? I don’t see ir
@@JTD472the girl with white af1s and Nike socks
@@mitchiegotmovesy7635 they look extra regular to me. I don’t get it. They’re not bad but far from “KILLER” 🤷
Thanks for reply tho
@@JTD472nah she def has some meaty calves for her body type.
@@mitchiegotmovesy7635 They're full but not particularly shaped. You're probably mistaking the second leg for extra volume. It's peaking through on some of the frames.
His video setups are GENIUS!
Yes good exercised for those who are challenged by 100 lbs stacks😂
I freaking hate RDLs. Going to try the cables.
I'm learning to love RDLs too. I'm using dumbbells before I go forward to something heavier. Gotta learn the basics first :)
Definitely going to give this a shot
Me to
@@x-files2273 I've always been strong and well tuned for boxing n Muay Thai with good legs n core but I never had any cake 😂 it's a curse I intend to remedy
Love all your explanations 😊🎉
Im currently on a super low time workput plan and loading RDLs is the programs achilles hee. Im stoked to try using cables.
DBs?
They’re really fun and effective, especially if you’re trying to mitigate the sheering force on your back. Sadly, if you’re really strong on deadlifts/RDLs they’ll really only be useful for higher rep ranges on most cable machines.
@@adammiller9179 Yes those are def an option too.
What does your workout(s) look like? Need a time efficient training program. 🙂
Huh interesting. I get lower back pain when I do do it on the cable
This is my lower back every time. Thanks
Dude you amaze me with your tips
Awesome
I like it. I’ll try it out soon
Cool exercise ! 💪🏽
You are the best
You can’t neglect progressive overload through flexion and extension. The lumbar spine is designed to bend.
Like that you said *design*
Never thought that we cud do RDLs this way as well. Amazing
When you are doing a totally different exercise and get amazed because it feels different
I brace the core like that while swimming, the body produces less drag
I have trouble breathing/ taking in a deep breath when I brace, without losing the brace. Am I missing something in the technique?
Push your stomach out, make yourself fat. That’s the key.
Breathe out and when youre nearing the end, breath out really quick like a cough. Then breathe in your stomach and hold your breath as you brace. Do the lift. Then reset and do it again
Maybe I'm missing something here but surely the difference is only minimal? It doesn't look like spinal sheer loading has been altered, per se. The only change is the angle at which it occurs? With a barbell, sheer load is greatest towards the end range, whereas with a cable (at least the one shown in the video), it's greatest around the middle?
So changing the angle is safer for your lower back, but does it also reduce the effective load on your glutes/hanstrings?
Give it a try 🙂
It changes where in the ROM load is at it's peak. With a barbell, the load is at it's greatest at the bottom and least at the top.
With a cable set up, peak load will be somewhere in the middle. Good for moving lots of weight as it will better align with the body's length tension relationship, but reduced load in the lengthened and increased load in the shortened position may make it less effective for hypertrophy (It depends on a lot of factors)
I start with light sets and then throw on a belt for a heavy set.
I might be bracing too hard or I'm just not used to syncopating the exertions
I don’t know how people do this one. I feel all spinal erectors
My brother something else in this video caused me an erector. GYYYYAAATTTTTTTTTTTT
Stand on a block and go as deep as you possibly can. Even passed the foot if your flexible enough, so you get as much stretch as possible. Guarentee your glues and hams will be feeling super sore after
That lady who first appeared doesn't seem to be working actual glutes but instead some kind of lower back muscles attached to her upper pelvis.
Not sure if those were the muscles she was intending to work though. Most ladies seem more prre-occupied with the glutes formation which on this lady don't seem very developed. Perhaps she is working out to improve her lift capability.
Today is leg day
Doing this DURING an RDL is SO much more tiring tho! >_
Problem is, I can’t get my hand around my waist. So, not sure if I’m doing it correctly or not. 😢
Hinging is my nemesis. My body can’t seem to do it properly
I don't feel my glutes or hams muscles working when doing RDL's
so is it normal to have a sore mid nd low back the day after?? i don't feel back pain during rdls, i feel it in my glutes nd hamstring nd a lil bit of a heat sensation in my lower back, the same as when I'm doing back extensions nd i was told that it isn't normal
Depends on how much stretch your legs out and how much hip drive you put in.
And obviously how you are structured.
You can put more emphasis on the back(mostly lower, but depends on how often you exercised so far) or the hamstrings and glutes.
I would suggest to try doing them as slowly as possible to make sure your form is correct. As soon as u feel that heat in ur back, stop hinging back. I dont feel any back pain when i do them unless my form is off. U can try lighter weight with more reps, that helped my sister.
It's possible. Secondary muscle worked is low back. Form has to be controlled and core braced. I love RDLs, 2 for 1 workout. Have to be careful with the load so you can maintain proper form and not injure the low back in the process.
Great video, Dr. Aaron!
Ooooooooooooooo
Is this more riskier for injury or no?
🙄
None of this shit is risky, RDLs with a barbell, dbs or cable is completely fine if you're not an idiot about load management and giving your back muscles time to adapt. Progessively heavier barbell RDLs is the most straightforward path to getting stronger.
@@Deathkill06 thanks for being nice with reply. My apt gym has a cable machine but no barbells so I was hoping to do this on cable machine without any lower back problems. Sorry I’m a beginner
Take your time. Proper form will give you the results you desire as you get stronger. Best wishes!
@@lumikodi8251 start with very light weight and just practice the form, watch TH-cam tutorials on the lift, specifically for a cable machine. I've never done them on a cable machine it might be a bit awkward compared to dbs or a barbell. It's not ideal but you gotta make due with what you got.
Beim Taycan gibts irgendwie no love für den normalen Sport Modus, oder? 🤔
Not sure this will work for me being 5’1, is she walking away from the cable really far? I just tried this and felt nothing 🤷🏻♀️ maybe I need to stand on something?
Hi there, I'm 5 feet flat, I usually increase the weight whenever I don't feel the burn up to a point where you know you won't cause injury. Make sure you tuck your hips in so that you don't hurt your back like always.
@@rebecarodriguez91you should be increasing the weight every week..
If your range of motion is good, then lift heavier. If youve masked the cable machine, then you might have to start free weights. But look up videos on how to brace your core. Thatll prevent back injury
@Johnpdf I do, but when you are doing a workout for the first time this is generally what works for me. If you feel nothing is probably because you are lifting too light to start off with.
But…. I’ve never been punched. Idk how you brace for one😭
Time to start a fight club behind the gym 😅
Check one of his previous videos on working core strength, he demonstrates with someone laying down on the ground with a small weight on their stomach
Her technique definitely needs some attention. Can hurt yourself doing it incorrectly
Muscle Mommy Molly!
Link?
Stay focused brothers
But, bracing core seems like it can only be done for 1RM or low rep exercises. Keeping that brace for reps 6+ is difficult!
When you do high rep work make sure you exhale on the concentric and take small sips of air before going for another rep. You can keep the brace going while still breathing. I'm not a professional obviously but I hope I could help you
Work on strengthening your core more and it'll become second nature
When I brace my core, doing the finger push-out thing, it makes me feel like I'm suddenly stressed out. Is that normal for anyone?
What do you mean “stressed out”?
@@mattb6704 Hard to explain precisely, but it feels similar in my body to how I feel when I'm anxious.
It sounds like it's activating your fight or flight response.
I know RDL stands for Romanian Deadlift but where does the name actually come from? Is there any difference in the exercise when i just say "deadlift"?
Yes a standard deadlift is different. So with a sumo deadlift.
Who is the girl with the brown shorts?
Down bad
Yeah, don't!
how can you keep your grip on an rdl??
This gets me 🥲 oftentimes I have to pause or stop because of grip even though I still have enough energy and power left for more reps
Versagrips@@islabee94
Work grip strength like pull ups on a towel or reverse ez bar curls. Otherwise, lower weight and do more reps at a slow pace. Last option, get wraps so the weight is on your wrists. But then you would need something for your grip strength
I also reverse grip and that helps my rdls or dls
Straps. Train grip strength separately. If you’re going heavy then your grip will always give out since your back is stronger than your forearms could ever be. RDLs are supposed to be heavy. People often way understate how much weight they can actually lift.
DNS y’all, before you start hinging. I use to get low back on pain doing pretty much any hinge movement and worked on DNS for about 6 months, now I can bend over barbell row 250lbs, can clean 300lbs, deadlift 500 etc etc. it’s a game changer
What's DNS?
@@moeabdelhameed I believe it stands for "Dynamic Neuromuscular Stabilization"
Why would that brunette chick at the end get a tattoo on her upper leg and destroy perfection? SMH!
What does RDL mean??????NM - i found it in comments.
Less shear load?
Is it Kos they just lifting lighter weight with the cable 🤦♂️
So...her setup ISN'T genius?
RDL??? What is this you speak of
Romanian Dead lift
@@brucebiggy3593 thank you kindly.
The cable machine in my gym maxes out under 200lb. In fact Ive rarely seen a cable machine go over 200lb.
She's training for something😏🤑
Dumb 🤦🏻♂️ just use the bar!!!
I loved the part where he explained whatever an "RDL" is.
Romanian deadlifts
@@morgankayex Cool - when was that in the video?
@@andrewshouse9840 It's a fairly common exercise these days. You don't expect the video to explain what a deadlift is do you?
@@damncritics There aren't multiple definitions of "deadlift" - the first instance of acronyms should always be expanded for reference.
You're trying to walk before you crawl. That's like going into advanced physics, and you don't know what gravity is.
AVP 👽
....hmmm 🤔 / o.k./
Sorry. Not taking advice from a dude I know for a fact squats 40% of my max.
do you think this may limit you? maybe he stays at a sustainable size or a desired size for a reason. maybe he's an expert in body physics and geometry and with a few small nuanced changes, can turn you into an even bigger beast than you already are.
@@conephompany imagine f1 driver saying "not taking advice from an engineer who drives only 40% as fast as me" lel
@@modest123 Apples and oranges. He may squat, but does he really squat?
@@conephompany Damn you. Lol. You’re right. I’m 45, have my masters in biomechanics. I’m a good lifter. 585 bench, 905 squat, piss poor deadlift. Lol. But you’re right. I’ve learned stuff from 60y/o yoga teachers that improved my lifting. I guess the thing that bothers me is the whole “doing this for likes.” Everyone talks but no one really knows lifting. But, I do appreciate you. That was a grounding comment for me.
@jamesoconner3042 well u can choose who to take advice from but this dude in the vids legit. His advice helped me recover and start exercising again after recovering from a pretty bad lower back injury. Pretty close to normal can do most exercises now without pain after a 2 year recovery period.