Do These to Get More Out of Your Romanian Deadlifts (#7 WRECKED Me)
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- เผยแพร่เมื่อ 16 มิ.ย. 2024
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0:00 Intro
1:04 Thank You BARBELL APPAREL
1:51 #1 No Spinal Flexion
3:42 #2 Knees Stay Soft
4:56 #3 Forward, Not Up
6:20 #4 Increase ROM
7:30 #5 Tempo/Pause
8:30 #6 Bands
11:25 #7 21s but for your romanian deadlift
![บุกร้านไอศกรีม VJ วุ้นเส้น !!!! [ดูคลิปเต็มหน้าช่อง] #Short | PANG ORNHIRA](http://i.ytimg.com/vi/g549nEhKZdc/mqdefault.jpg)
As a Romanian myself, I am obligated to try these and they look like exactly what I need to improve my deadlift, especially those crucial first few seconds.
It's insane how fast you're getting such quality content out right now
Man your upload frequency has be on fire!!!!! Thank you 🔥
You're a madman for number 7, and I'm 100% going to implement them as such.
Super clear description, this video helped me a great deal. Thank you.
Excellent advice yet again. Thank you so much Bromely!
Absolutely fantastic video. Outstanding work. Thanks! 🙏
I'm going to have to implement the last variation 7 21s. Doing RDL's from different angles look like a game changer. Great informative video. 👍👍
I did my first SETS of RDLS in my life two days ago because of this channel. I wanna get STRONG DEADLIFT
You made me fall in love with RDLs. They definitely improved my ability to brace and I feel more in control of the whole movement when deadlifting
Damn Bromley you're killing it with these uploads!
Love RDLs man. This video came at the right time. Been hammering them as of late
Yes! Soft knees for the power position of the clean! Thank you!
Those 21s look brutal. Love the creativity.
Appreciate that note about soft knees, I’ve been noticing early knee lockout in deadlifts and it’s been frustrating. The way you explain it makes it seem obvious but I’m just so used to locking everything out that I’ve been reinforcing early knee lock in RDLS without noticing lol
Omg the soft knees cue made the hip hinge as a whole click for me. Thank you.
Perfect timing..today is my Leg Day! Also my FatGrips are getting delivered today. Thank you, will try the 21s today!
RDL is a beast and so are you... this channel is pure class keep it up.
Just noticed this and i have subscribed keep up the good work 👊
Love this channel
I've been doing 45 degree back extensions prior to RDLs. There's something about helping me focus on the hinge that really gets my RDLs moving nicely. I like to think about pulling my torso toward my thighs (hip flexors, etc), which lets my glutes and hamstrings really start to stretch nicely. I absolutely love doing tempo RDLs with a pause just off the floor. It just feels fantastic 💪
Thanks for the tip i will try that
I've also done the back extensions before RDLs, it's awesome! "Pre-activation" as they call it.
Using the back extension really did help me find my hamstrings. You can really isolate it as a hip hinge movement and your hamstrings & glutes do all the work. I tried this after I’d finished a bunch of quad work and the disco knee was unbearable, I always start a leg workout in the gym in the 45* back extension now
@@stevenkingsley7781 I need to be more consistent on using 45 degree back extensions before squatting. It absolutely helps you get to depth and keep your lower back neutral. 💪
@@nmnate I think it’s hilarious ho overlooked the machine is in my gym, it’s probably my single favourite piece of kit and there’s only a few people use it through an entire week
RDL's have been in my workouts for a longgg time. Shotting the ass back (as far as possible) as you lower helps to engage the hams more I find. I normally wave load these. Great vid!
Good stuff. I've been following you for a while now, always love your content
Awesome! Thank you!
You have the best videos on all of TH-cam man!
Deficit RDLs to my shoes with pauses are the best hip hinge I've ever done. Why anyone would willingly do a 16 inch diameter plate conventional deadlift in their free time is beyond me!
You are right curls are a much better option in our free time.
Zercher deadlifts from the ground.
@@stevenhewes1990did for months did not help my deadlift at all
Nah. High bar latlifts off the ground the best
RDL's are definitely a great addition to any deadlift program IMO. These have helped my conventional deadlift tremendously over the last few years.
Great video!!
I tried RDLs with plates under my toes. What a stretch man! Good tip. Great content. I’ll try the 21 in my next leg workout. 🔥🤙🏻
Lovin' your channel.
I've done my first RDL ever just 2 weeks ago, loved it instantly. Definitely a staple exercise. Do not skip it guys.
Great video bro
Have you ever done a video about Jefferson curls to bulletproof the low back and spine and the science behind it? If not would you consider doing a video covering this topic? Thanks
I do 4x10 on my legs days and it made my beltless DLs on other days way better, taking it basically until it touches the floor and then back up. The slower tempo made my lower back + erectors feel considerably stronger and thicker. Underrated accessory to everything else.
Weights around 40-45% of my 1RM beltless
For the first time last month I wanted some variety so I tried banded dB rdls and wow! Then I added chains in and double wow-lol not sure yet if the chains are worth all the hassle along w the bands(a little cumbersome but again first time)but they were definitely a different stimulus and fun! Definitely film yourself if anyone tries it to make sure maintaining correct form
Thanks From, great video and explanation. Could you please compare The RDL with the Stiff-Legged DL. What they accomplish and how they differ.
Great video.
Dude. I've done just the bottom of an rdl and just the top, but never thought to combine them! Trying, thanks!
Haha, your reminder to subscribe always gets me to the like-button. Hope it helps a little, since Im already subbed.
I love rdl, I have to try them with a plate under my toes, and the 21s sound like a hell of an idea !
Thanks!
Solid video. I love RDLs. Curious what your take is on the cue to drag the bar on your thighs during full ROM. Can’t remember who it was that I saw teach it, but it was in the context of either Dimel DLs or RDLs.
Will RDL's bring my wife back?
Yes
Yes. If you can pull 500
If it builds your posterior chain enough, yes.
Definitely going to try 7's on these bad boys
RDL translates MADLY to convetional deadlift, I was doing 65 kg (143) 10-12 reps 4 sets, then the first day in my life I did conventional (I started with RDL and just recently started doing conventional) I managed to get a 1RM of 100 kg (220)
Hi Bromley, quick question.
I love to deadlift, as we all do. Recently I got some cheap stackable mats for my home gym to save the concrete (bumpers on foam and I don't slam the weight so it should be good). They're literally about 11mm thick. Yesterday I pulled using these for the first time, essentially creating a micro block pull. In the session everything felt as heavy as it normally does but today I notice my lower back is way less fatigued than normal (middle and upper back still nicely fried).
As a non competitor would I realistically lose out on anything by making this my default pull vs right from the floor?
Cheers!
I do a lot of rdls they really help me squat comfortably
Oh wow, I've been doing '21s' on RDL and GMs too!
Great specifics; thanks! I’m looking to pull 500 (3x3)
for my 65th b’day.
Great video. Love this info. Regarding the knees being bent during RDL's, I didn't think it was due to Oly lifters and their second pull, more that when the knees are straight, you lose tension in the IT band and then the glute max arent really anchored to into anything, therefore removing them from the movement. I've read that you need approximately a minimum of 20 degrees knee flexion to incorporate the glute max in a hip hinge movement. What are your thoughts on this? Thanks
Heck yeah, they are. They built the glutes & hamstrings along with the spinal erectors. Also ,the squat strength increases. The rlds are kind of like Hip thrusters, but standing in a way lol
I had a really hard time feeling a good stretch on RDLs until I switched to doing them with a trap bar. For some reason that puts the weight right where I need. They’re also less stressful than good mornings since the failure mode is less scary.
21'S on RDL's are amazing. I use yhe 21 protocol on several exercises covering most of most the body.
21’s on ham curls and RDL’s sound satanic af
Pull up 21s
Front Squat 21s
Great stuff… dynamic day work? You could use these for max effort days instead of regular deadlifts… correct? Thx
RDL are goated? Nah, Bromley is goated! Best fitness youtube.
I've been doing Multi-Rep Rest Pause sets with RDLs and they've been frying my hamies so bad my knees shake at the end. Three sets, 30 seconds between sets, and the goal of each set is to do half as many as the previous set, so either 8/4/2 or 10/5/2-3. I may try the 21s the next time RDLs come around... that sounds brutal.
Do rest pause 21s for RDLS
To preface this, sorry I don't have a link, on mobile.
A while back Fazlifts did a video breaking down his view of the difference between the RDL and the SLDL, he brought up some points I personally hadn't considered before. I'd be interested to hear your take on it.
You didn't really mention this but I've been experimenting with paused RDLs just below the knee for my peak phase. I want to see if the shorter ROM and pause helps to improve my lockout.
Should you completely lock out RDLs? I see varying opinions on this, some say locking out is more glute focused where as not locking out is more hammy?
Hi Alex, I remember you said once in another video that you should be able to RDL 60% of your 1RM deadlift for 10 reps. Do you think this can be somehow used as a test to verify an increase in the 1RM of deadlift?
never tried 7/21 but I will , thanks
Just thinking about doing 21s with RDLs sounds brutal
Currently going through a phase where all my pulling are RDLs and I feel dumb for not doing it sooner. I feel like I’ve unlocked a new level of strength
Great video. What do you think of substituting the barbell with a trap bar for RDLs? Would it further enhance the exercise?
It would change the exercise, not necessarily for the better or the worse. You can keep your hands further back towards your hips with a trap bar, which is allows for more weight. But the fact of the straight bar staying in front of you during an RDL is part of the training stress that causes growth; your upper back and midsection have to work harder so the developmental effect there is arguably greater.
I use bands around the waist. In top position it fires glutes pretty well
I do this too, it also helps to train newbies how to push their hips back too as the band is literally pulling them back.
I watched a good video with Dr Milo Wofe and Mike Israetel that seem to oppose your arguments for using bands near the lock out range. Itd be great to have you three in a room to discuss this.
Deficit RDLs are goated
Thumbnail game been on point
Thanks! Spend more time on this than the actual video lol
Waiting patiently for seated good mornings to be back in vogue
I like this idea. Gonna today
I know it's been over a year, but I revisited this video yesterday because I started trying RDLs on my workouts again on a hypertrophy fase. On my current 5x5 deadlift once a week (Fridays) I can lift 150kg without any issues, sometimes I feel my lower back a bit more than my legs or glutes but it is ok, today I decided to try 3x10 with 135kg RDLs and I felt my hamstrings and glutes to up 120kg during my warmup but when I pushed to 135kg 3x10 I felt nothing on my hams or glutes instead I felt much more of my middle back, lower traps than after 3 sets I decided to drop the weight back to 120kg just to feel my hams and glutes burning again and did another 3x8 to finish the workout. So my question is, should I work more on my back? Or this can be some sort of issue while recruiting those muscles? My lats remain engaged all the time and not bending my back in any moment, but the load stress seems to concentrate more on my middle back after a certain overload even working only isometrically, also I can't go that close to the middle shins on 135kg but I can on 120kg
Doing RDLS push me through my Conventional DL plateau for over 20Kg in 2 months
Same for me. SLDL as well
That 7 7 7 is some sort of mentzer shit. Good stuff. So many do do these so different, this is the way I would do them, but I prefer stick legged deadlift. I do some light up on a block with lots of shorter weights on an ezy bar so I can curve the handle away from me to work my flexibility, which is gradually getting back to what it used to be. I can only get my the bar 2 inches lower than my toes, used to be like 7 or 8 inches. Superset single leg curls with it, as it's the only machine I have that can do leg biceps. I then push against something flexing my hamstrings glutes. Then I walk to a bench keeping the flex, walking like I have a carrot up my arse. Then lie down and pretend to do 2 leg bicep curls really flexing at the top. Then I squat arse to grass and gradually stand up doing like a twerking routine. Then I put each foot on the bar on the bench press bar and stretch, and some other stretches, including ham calf stretch as I do calves after and I don't want them tight
After 3 sets I do some heavy stiff legged deadlifts heavy, no blocks, no flexing or stretching
TH-cam must have AB's channel on supression mode. For the amount of good content, and the years he's clocked putting it out, to still be under 100K subs is unfathamable.
Hey bromleyneitor, what would be the ideal frequency in the Romanian deadlift
I'm having trouble figuring out the breathing patterns for the paused movements. Should I be breathing at the bottom of the movement, then i feel like i lose my brace. At the top on the paused sets/slow reps im just holding my breath too long and need more AIR for the cardio part of these. Theyre long sets.
Bonjour et merci pour ces conseils !! Pourrez tu faire une video sur un programme dead lift 👍👍
De rien! J'ai deja plusieurs videos que vouz pouvez rechercher mais je suis du pour un autre!
Bro... 21's for RDL's? I have to include that to get those deadlift PR's! That just sounds brutal but very effective
Actually I have been doing this pretty much well 21s I’ve been doing exactly with almost all of my movements trying to get back in to training after some injuries and time off.
So far I’ve seen some pretty good Richard position off of just 21s and getting back to it you know
What's a good weight to use in percent compared to your max or 5 rep deadlift?
11:15 "huge substrate deficit" I see you with that nutrition/biochemistry knowledge brom!
Could you the sumo lift rome
I use this excersise to strengthen my legs. Is this OK 🤔❤️✌️🏴
What do you think about trap bar romanian deadlifts?
I am a 71 yr old active powerlifter with a 485 pull. Is there a per cent of what i should start out with??
Lotta people say rdls dont ask for much recovery but man this exercise makes me sore as fuck, more than any other posterior chain exercise
Stiff leg deadlifts off blocks works
Should I go beltless on RDLs? I usually have these on “light day” for higher rep work midweek and then heavier low rep Conv. Deadlifts end of week
Both are fine, but beltless is especially good if you want to focus on back rigidity.
Subscribed ❤️🔥 please upload some tips for back workouts im lacking the connection
Should i do these barefoot or in my oly shoes?
I understand exactly how these are supposed to feel. When I just practice the movement, without any weight, I can easily feel my glutes kick in and drive my top half back up. My problem is that as soon as I pick up the barbell, I can't find that glute activation feeling anymore when I go to drive myself back up. 😕
I had the same with different exercises and I often realize the weight is too heavy. I stopped focusing on the weight and started focusing on the movement even when having to use embarrassingly lower weights. The weights eventually pick up once the movement is mastered
Video on rdls for back development. Want big erectors
Ive drop the rdl about 2 years ago in replace of the good morning. Much better stimulus to fatigue ratio, more out of less weight, better recovery, and teach you how to hip hinge properly, with RDL the overall systemic fatigue due to using more weight from the back and grip is not worth it if i can get the same if not better from the good morning. RDL great for novices or from someone who need more grip work tho.
Is Romanian Deadlifts not rather for Backs than for Glutes or the Hamstring?
If you do regular deadlifts, how would you best start to work in RDLs? Instead of reg deads on a given day or added to regular?
If you're new to them, I would put them as your second exercise after deads. You can keep the weight light, adding to it over time as you increase your tolerance to the volume and get the mechanics down. Start with double digit reps for at least a few weeks before getting heavier, but be warned... you will be sore!
@@AlexanderBromley thanks
Can I really not have a bit of spinal flexion to simulate my slightly poor form in conventional deadlifts 🤔
bro i did RDL's for the first time in a while yesterday, and i tried to get as much of a stretch in the hamstrings as possible. I did 1 set with 135 for 12 reps (my max dead is 405), and I had to decide against doing another cause i thought it would be risky due to how shot they were feeling. Walking up stairs hasn't been so painful in a long time. My hamstrings arent even underdeveloped either, they're about equal to my quads in overall size and development id have to say, and my squat is actually worse than my deadlift. Definitely gonna be something i work into my routine and try to get more volume on.
If your deadlifting 405 and getting fried from 135 on rdl your hamstrings are severely underdeveloped
@@CyrusPichler nah it was just cause it was a new exercise.
@@teknoreaper9232 i sumo 565 and conventional 425 and my rdl working sets are around 245 for 4x10 and they should be at 315. Mine are still weak
@@CyrusPichler I haven't really gotten up to a hard working set with them because I got a coach before I could start doing them consistently, but I got up to 185 for 12 no issue, abd could easily have gone higher. I'd need to actually acclimate and do some hard sets in order to find out how weak my hamstrings actually are. Also 565 sumo and 425 conventional is a crazy difference. I hit 425 conventional the other day at like RPE 7, and even though i've never really tested out sumo I doubt i could even hit 500 with it.
Would you wear a belt when doing these?
what do you think of the shoulders position ? more pronated or retracted ?
Depends. Oly lifters will keep a very rigid posture because that's the best position for snapping into heavy clean or snatch. Getting strong in that position is more important than moving the most weight. For me, I let my shoulders hang a bit on heavy deadlifts so I actually do the same on RDLs to condition strength in that position. As long as my spine stays neutral and I'm doing a pure hinge, mission accomplished.
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