The ULTIMATE RDL Tutorial (Romanian Deadlift)
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- Опубликовано: 30 сен 2024
- Step-by-step process to learn how to master the RDL exercise with @SAMOKFIT.
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#RDL #Workout
![The Official Squat Form Checklist [Are You Squatting Wrong?]](http://i.ytimg.com/vi/Uv_DKDl7EjA/mqdefault.jpg)
That look to camera 😅
And the zoom… and sound 😂
Yuss😂
Killed me lol
2:32
Is there a tip for the first rep? In the first rep I round my back but after that the form looks fine since Im not getting all the way down to the ground so the first rep kill my lower back but after that the hamstring are feeling great
I'm recovering from a lower back strain from conventional deadlifts. It's the third week now and I'm slowly getting back into deadlifts. Perfect timing with this upload!
Hope this can help in your recovery!
@@SquatUniversity Any tips on APT? I think that causes my lower back pain, and I can't really deadlift now when the injury has happened. Make it much worse. Afraid it'll go on forever
@@SquatUniversityI'm a beginner on compound movements, and want to start these tonight what is a good beginner weight to use? 😎👍
@@ditz3nfitness make sure to squeeze your both glutes on the top, it may be just psoas that takes over when dl
This was an excellent breakdown! Can you do a video on RDL and DL differences in detail? (Like where to start, how to cue our body, etc.)
I'll see what I can do!
Man, I can’t tell you how much I appreciate what you do. A few years into lifting and your videos have me correcting all kinds of little mistakes and feeling my leg workouts do so much more for me. Thank you!
I can't see how _some_ low back fatigue can be avoided. You entire back is in isometric contraction, and the heavier the weight, then more stress on the back. It certainly is not like taking a hit like , from the deadlift, but it's clearly being engaged. Just like it's engaged while doing barbell row, which ultimately makes your entire back stronger.
Has to be the best lifting tutorials on RUclips
Thank you
Do good mornings next.
It's the exact same thing but the bar is on your shoulders instead of hanging from your arms.
I've been dealing with serious back issues since 2019, and i didn't (and still ) have the cash to do therapy or anything that would help, I've been suffering for three years until i stumbled upon this channel and All i can say is Thank you from the bottom of my heart, u straight up changed my life, i get to be ambitious about lifting weights again.
Good to hear that you got your ambition back. More power to you .love and respect from India 🇮🇳 ♥
I'm honored to help in any way I can!
AYEEEEE GO HEAD DOG YOH SHOULD OF SEEN THIS MAN FACE !!!!!! 😆😆😆😆😆😆😆😆😆😆😆😆😆😆 At 2:37 at like 2:36 😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆 He looked at the camera Like What ??????? 😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆😆
That trick with the band pulling back FINALLY helped me understand what I'm aiming for in RDLs after a year of doing them improperly. I was feeling the workout almost exclusively in my lower back and now I'm beginning to understand how they are hamstring dominant. I know I still have work to do, but this video helped immensely.
Don't mean to brag, but I'm so good at this, unlike my squat.
Same.
the synergy between the trainer, model and cameraman is incredible
The problem I've encountered with progressing with RDLs is that when the weight gets heavy, the demands increase on the upper back to maintain the neutral back position- and upper back strength becomes a limiting factor in the exercise.
Try using straps. It’ll take the focus off holding on the weight and you can 1000000% focus form. It’s helped me so much.
@@bc5208 is there a brand u recommend? I think mine aren’t firing well or I’m not doing it right because I feel the pull and strain even more on my wrists and forwards with straps
@@Bunny11344 Any $10 straps will usually do. It may be you aren't using them correctly. There are videos on RUclips that can help.
I'm 60, can honestly say I have never learnt to do any lifting properly, been flying from the seat of my pants my whole life. I'm starting from scratch, ground zero. This vid has helped me so much with the RDL. Thanks so much!!
Can you go over doing RDLs with anterior pelvic tilt? I have been trying to correct mine and I get back pain every time I do RDLs even tho I feel I am hinging properly
Go to a physical therapist who evaluate and work with therapeutic exercise
I have a minor one and it helps me to focus on pretending there’s a Coke can on my stomach and I need to crush it between my ribs and pelvis. (Also not locking my knees so much when I stand because I have hyper flexible knees that tend to almost go too far backwards if that makes sense and probably contributes to the tilt.) I also think the chest open cue is something I took too literally and contributed to my back being too arched so it’s good he went over that in this vid and his recent short/reel.
This may sound controversial, but empirical evidence and experience says it's right: have the weight spread out evenly across your ENTIRE foot, not just the heal, and hinge naturally, WITHOUT trying to slide the bar down your shins (which isn't really a natural movement). Rather, have the bar move a little bit forward. The imbalance that this will causes in your center of gravity is exactly what your body will want to counter in order to prevent you from falling over, and will do so by activating the posterior chain muscles, ie will load the hamstrings.
I like this because to really make your torso neutral, your arms fall straight down. They don't plaster to your shins as most people have said they do.
LETS GOOOOO
Much needed tutorial sir , i was about to program these in routine. #squatUclub 💥
Great cues. I typically have a difficult time getting gluteal activation as my hamstrings tend to contribute more. Working on improving that
Hope these cues can help!
Disagree with the lower back. You can definitely feel the lower back working an RDL and still satisfy all the criteria you mentioned
Bro the tip about which part of the foot to shift was a game changer for me. I was having terrible weakness and pain in my lower spine simply because I was placing a large amount of weight on my heel. You saved me from crutches bro… mad respect!
What about shoulder blades? Should they be recracted or protracted at the bottom position? Thanks!
2 years ago... I have a question Doctor Adam, RDL with an extended back, what's your thoughts? Not hyper
I've just given up!!! I can't figure out how to do these correctly.... No matter how carefully methodically I try it I only ever feel fatigued in my lower back before my hamstrings.
I have an L5/S1 disc extrusion. I can no longer DL in any form without pain. Now, I do hip thrusts on a lying hamstring curl machine and hip hinges on a 45-degree back extension apparatus (WAY better than a GHD). I am finally developing my hamstrings and glutes with NO back strain. DLs are good. But they are NOT always the best option in terms of risk to reward ratio. I do think RDLs are superior to conventional DL though. You have to maintain tension.
Just started as a newbie doing these with 15lb dumbbells. Every RDL video shows the knees as what you move PAST to do an RDL. Well, my hamstrings stop with the bells above my knees, any further and my back strains even if I try to force it straight. I think lack of people mentioning limitations is what made it so hard to even begin these. Also, locking at the hips causes muscle memory to lock my knees back. Bending knees causes back to bend. Had to literally say out loud knees forward back straight as I began these just to get something that didn't hurt my back and strained my lower hamstrings!
Can you please do a video on single leg dumbbell deadlifts and how to do them properly that is something I have been struggling with for quite some time and I’ve been trying to learn it as of late
You bet
Wilson Christopher Rodriguez Laura Brown Kevin
If the weight is in a backpack on your back does it still work like a deadlift?
Whenever I do this movement and brace...I feel my glute medius and low back area lock up. It's not pain, it just feels like I've hit a wall. However, when I anteriorly tilt my pelvis/arch really hard (not stack it the way you should) that locking sensation disappears and I'm able to feel my Hamstrings really pull apart.. not sure if it's a hip/glute issue
You might have weak glute media and this is causing your back to try and pick up the load. Look up some good glute media exercises. Hope this help
I find the engagement of shoulder blades area to maintain a straight back is challenging. Could you please update another video talking about it? Thanks ❤❤
This dudes quads are bussin
Thanks! Will try these. Question at end. Experienced lifter, but never been able to get the RD right. I feel the hamstring stretch at the very bottom, then it's all posterior chain and dorsal erectors. Should you feel your hamstrings working to lift the weight, or is it really just the stretch? Trying to up my hammies, and only really feel them on leg curls and hip extensions.
Lewis Ruth Johnson Ronald Brown Elizabeth
If there’s no back flexion you ain’t lifting enough weight
heard or saw it somewhere that you should act like reaching to a far away toilet
best tip i ever got
Williams Betty Brown Sarah Anderson Ronald
Lewis David Davis Carol Perez Elizabeth
Thomas Gary Martin John Anderson Michael
Anderson Susan Williams Kevin Williams Michael
Miller Cynthia Hernandez Daniel Hernandez Dorothy
Johnson Brenda Rodriguez Jose Lopez Kenneth
Just as I start adding RDLs in my workouts! Thanks Squat University
Clark Jennifer Anderson Kenneth Thompson Kevin
Thank you so much I always feel in my lower back thank you 🙏
You're welcome
Hernandez David Lopez Edward Clark Larry
Taylor Richard Perez Donald Jones Sandra
HEY MAN IDK WHAT TO DO WHAT IF MY FORM LOOKS PERFECT YET I FEEL PAIN
This is so helpful, great video. Thank you 👏🏼
Gonzalez Brenda Harris George Robinson Kevin
Jones Angela Miller Joseph Johnson Patricia
It always feels like I’m not even engaging the hamstrings
Young Ronald Thomas Donna Smith Carol
Moore Jessica Gonzalez John Wilson Ronald
Jones Thomas Gonzalez Daniel Lopez Sharon
Martin Kevin Martin Sandra Smith Jessica
Lopez Lisa Hall Barbara Davis Thomas
Thank you
You're welcome
Johnson Mark Miller Steven Moore Jose
1
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Hall Brian Wilson Mark Walker Sandra
Does anyone have an idea why my lower spine insists on compressing on eccentric?
I assume it’s core instability or weakness
Poor hamstring engagement, hips not moving enough, or too much flexion of the lumbar spine could be possible. Just my guess
Good
amazing! best video explanation ive seen, thank you
Thank you
You are the best
Hey there, I like your channel big fan of your videos. I feel like you may have made a mistake with one specific detail in this video though. At 6:07 you mention that you "should not feel an RDL in your lower back * at all *". I thought this was false and you should feel it in your erectors (lower back) at least slightly because they are being used to stabilize your body and keep your back straight. Is this incorrect?
I thought that this workout actually targets your lower back indirectly and helps build lower back strength, which means you should feel some pressure in the low back right? Let me know your thoughts please, I'm just looking for a new exercise to strengthen my lower back.
Best tutorial.. there's big difference between demonstrate an exercise and teaching exercise.. you are truly a great coach sir.. respect..
Love your content buddy! Do you have a Spotify/yt music playlist of your lifting tunes? Share one!
I think what helped me is starting with the bar and incrementally increase my weight every week instead of just jumping to a heavy weight right off the bat. Helped me nail the form and recognize where i should feel it.
Hello, but does he rebrace after every rep? Or only brace on the start for optimal position of spine and then breath “naturaly” -inhale during eccentric,exhale during concentric ?
You are awesome.
Thanks for this! I must be losing form on my RDLs bc I do tend to feel it in my lower back. I'm going to try tapping it on the floor every time. That's when I feel my form suffers. Thanks for this! Used your tips on the Bulgarian Split Squat...oh boy! Glutes felt it for days! Lol
*not tapping, I meant to say
Glad to hear you found that Bulgarian split squat video helpful!
Would these tips also carry over through to the stiff legged deadlift? I have no problems doing the RDL but do feel pain in the lower back with the stiff legged deadlift or bent over barbell rows.
By doing RDL I get PAin in lower back..how to rectify this sir
So if I do RDL’s, I’ll look like Sam? That guy is seriously fit.
Great video, thanks. Apart from the banded hip hinge & the plate exercise. Will it be useful to work on hamstring flexibility for this exercise as i feel like my lack of flexibility there is causing my back to curl. Cheers.
SWEET! I've been waiting for Squat University to do an RDL tutorial!
Thank You!
For some reason I thought he had a bunch of samurai swords on the wall which would totally track lol
This is the hardest motion for me, i always feel it in my back
Yeah so, I think they may be mistaken about their philosophy about RDLs regarding lower back. I've heard that since you're using your lower back to stabilize your core and keep a straight back, that this is also a lower back workout. At least it indirectly targets your lower back. Not sure why they saif you shouldn't feel it in your back. I don't know if they're wrong or if I'm wrong now.
@@danielbartolini115 you shouldn’t feel it in your lower back. Once you get the hang of it you’ll feel it more in your hams and glutes
So much emphasis on technique, yet if my foot & hand position is off, the whole contraction feels so awkward. & this wasn't even mentioned in the video.
Can anyone recommend the best foot & hand position in this lift?
How far beyond the bar we should be leaning? Just a bit or doesn't really matter.
Wht about stiff leg deadlift ??
Same thing
Hahahahaha i dont forget the rigth position after tips 2😂😂😂
Even if I do this I still feel it a little bit on my back and I dont get why?
Should you have a shoulder width or hip width stance?
i don't know how to get my back flat
You don’t need to, it’s not a perfect world, back can have some flexion, I like the advice on this video but back flexion is a good thing as long as your not curled up like a shrimp
BMXING
Squeeze glutes both in ascending and descending?
Is it safe to do rdl if your hamstrings are really tight
Awesome demo, ill keep practising!
Thank you!
You're welcome
This guy has an amazing foot arch.
Very clear explanation thanks!
Great info... Keep uploading more
2:27 🎉❤
Talking about ROM for general strength, which would you say is the most optimal? Just below the knees, or stopping at the mid- shin
It doesn’t matter.. you push your butt back as far as it can go.. so wherever the bar lands at that end is the right thing for you.
5:32
Fantastic tips!!
Thanks
I will never forget that cue 😂