5 Steps to A Perfect Romanian Deadlift
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- Опубликовано: 30 сен 2024
- Easy 5 Step Tutorial for Romanian Deadlifts to increase your leg size (Glutes & Hamstrings) and improve flexibility.
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Eugene understanding the art of the thumbnail I see
😂🙏
@@coacheugeneteo also great vid. College coach taught it the same way to us
🍑
My man’s is thicc
Lmaoo right
Eugene thank you for all the great content, do the cues (pronation etc) apply for single leg rdl as well?
I prefer not to lock out at the top, preferring to stay in the friction zone, keeping the emphasis on the hamstrings.
I CANT FIND ANYTHING LETTING ME KNOW IF I SHOULD OR SHOULDNT USE A BELT FOR RDLS
Any tips on programming so I dont get so insanely sore? I love these but I go hard and do like 3 sets of 8-10 to near failure (with straps so its not grip failure) and my legs are then dead for the entire week. Not sure if I should be going less close to failure, doing smaller sets, etc.
Do you have any email where i could send you some business related things?
I really love how he's barefooted
Peachgene teo 💪
Cue the thirsty posts.:)
I'm a PT and the way you verbalise the cues is super clear and easy to understand. I'm going to start using these exact cue demonstrations with my clients. Thanks Eugene!
Glad it was helpful!
First tell them to NOT look out in front of their body as they hinge forward, but rather tilt the chin down to keep the head inline with the spine. If the chest is facing the floor, your face should be also. You want a straight line from the top of your head to your tailbone. Blows my mind how many professionals get this move right from the waist down, but wrong above the shoulders.
as a PT patient who does RDL's often during therapy, I agree - this is helping me understand so much
I'm also a PT and wanted to say, that obtaining a PT status was as simple as writing somewhere that I am a PT.
I can say taht the video is absolutely unclear and hard to understand.
I am going to recommend my clients to block this channel ASAP!
:D Eugene, stop using fake accounts for self-recommendations, ok
@@carastone3473actually there’s no reason to keep the head looking down and the cervical spine aligned with the thoracic spine. as long the cervical spine not in a forced extension you can look forward if the helps you cue the lumbar spine to stay extended. People tend to demonize extended neck while deadlifting while as long as there’s no over pressure on the backside of the spine (facet joints) and there no compression forces on it either, that’s pretty much safe.
Driving hips back AND “up” is the exact cue I needed. I’ve struggled with RDLs and flexion of the lower back but now I’ve noticed a big improvement after one session and feel much less in the lower back by maybe 80%.
Great video! I'm going to have to try this out. One of the biggest things that has helped me build muscle has been a custom meal plan from Next Level Diet. I use it every week and I love it!
The butt back and up was the cue i was missing in my life. Thanks for that
Going from barbell romanian deadlift to dumbells made the world of a difference for me. Something people should think about.
How come it helped? What did it help with? Curious
@@jaidevphadke9293 Simply the mind muscle connections was stronger for me on the dumbells. Also my lower back was much less sore afterwards. Thats just me though.
As a romanian I can confirm we do deadlift the romanian way and this video is very good.
Ok you have NO idea how many videos I’ve watched trying to understand how to do this move properly!! Thank you so so much for such a detailed and perfectly clear explanation!!
Glad it helped!
These are very very good tips. I was really struggling with doing RDLs with any significant weight because of the two limiting factors. I struggle with conventional deadlifting due to posture problems so lifting the weight from a rack helps a lot. And with straps it really helps you lock in without slipping with your fingers! My Rdl went from 60kg to 95 with good teknique in just 3 months
NICELY DONE!
Op goes to low. Best way is to keep legs straight as you can, without your back bending. Do not need to touch floor with the weight, certainly do not need deficit.
Detailed gym walkthrough please. I wanna learn everything behind the equipment you've handpicked for your gym
Sure
I would really like this too. I would be like a kid in sweetshop!
Stop thinking abt making butt up. I tore my hamstring once from overstretching due to anterior pelvic tilt
The push the butt back and up cue was the game changer for my RDLs! Until I was given this cue by madi and sharelle I was completely missing out on the full potential of the movement 🎉
Eugene's new haircut trips me out. I thought it was LeanBeefPatty on the thumbnail. I was like, "Daaaamn, that girl gained some muscle for real!" xD
Another informative and helpful video - thank you, Eugene. And I love the RDL!
Thank you! 🙏
I came for the thumbnail, and stayed for the advice.
Legend 🙏
Thank you so much Eugene! The “closing the door using your hips” tip worked instantly. I can feel my glutes and hamstrings so much better now!
The butt to top of the room was the key that immediately made so many things click in my head.
Thank you for that mental cue.
This exercise was accidently invented about 10 years after Bruce Lee died, but I wouldn't be surprised if he'd have been impressed by it.
So cool to see such a genuine person who knows what they’re talking about
Yeah…. Do not over extend the back. (This isn’t to you , video uploaded person) I’m here because of knowing better and still messing my back up last session 😂😂
I am really struggling with tightness in my hamstrings after RDLs recently after including bands, don't know if I'm doing something wrong because usually I'm very flexible. I'll incorporate these keys and see if it's getting better! Thank you Eugene 💯
Thanks coach! 👏
I am following these tips, am pretty strong, don't have any issues with my back when doing them, but I still feel RDLs so much more in my hamstrings than glutes 😏
RDL is a hamstring exercise. And you’ll feel it in the hams. It does work glutes. But main target is hamstrings. 💪🏾😊
Nice! The only thing that I would change is not going from the rack, but just from the floor. I find that lifting the bar from the rack and having to step back with it in my hands is more fatiguing than just deadlifting it from the floor/starting the RDL from the floor. But that's probably just personal preference!
Many dudes ignore glutes by thinking it's a female thing but
Well built glutes support your lower back in a long run
Truth
I've just started training legs properly and figuring out the rdl is one of my goals. I was using Jeff nippards video but this video was also very helpful
I always love how you explain things plain and simple so the folks with no experience can get it. 💪🏻 thanks for always creating amazing context
I appreciate that!
Hi Eugene! I would like to have you as my instructor but I'm in Spain and I only exercise at home. I cannot see myself in a gym I wouldn't know where to start 😅. ❤❤
Which model of Eleiko rack stand is shown in this video? Thank you
Is over extension of the back during RDLs very bad? It's a problem I have with squats and deadlifts - it doesn't cause much problems but I'm trying to correct it, although I find that it's the most comfortable way to lift during RDLs... Is there such thing as too much extension during RDLs compared to normal deadlifts?
Nope it's fine! As long as it doesn't cause discomfort
Thank you. Would be helpful if you summarized the five tips at the end of the video, or included time stamps to guide viewers. Really appreciate this content
I wanted to thank you. I used your tips here and damn, I woke up so sore today. Small adjustments overall, but made a big difference.
Omfg I need to show this to my husband! He hates deadlifts because it hurts his lower back and I've tried SO HARD to explain hip hinging to him lol
Nice one again Eugene! Quick question:
What do you think about using the lats to keep the bar close and to improve core stability as well? I find this very usefull myself.
Is this something you didn’t tell on purpose or just something that can be detailed only when needed, depending on the individual and situation?
felt like you were speaking directly to me when you described feeling a nervy-stretchy sensation. great breakdown.
Great content as usual. The lifetime membership of Ganbaru is one of the best investments I ever made fitness-wise.
Also, great thumbnail choice :D
Thank you! 🙏
Thanks for the video. I was wondering if neck position had any effect on the lift. Looking down or looking straight (at a mirror possibly) or looking to the side (at a side mirror possibly)
Great video! (Love the thumbnail text) idk if others feel the same, but a summary graphic at the end would be helpful. ✌️
Tried some RDL with dumbells with my feet on yoga blocks as I workout at home, don't have a barebell. Worked really well, got more depth on then I usually would. Will keep them in for the next while like that and try them again off the floor without the blocks see has it improved for me.
Good stuff!
what about head postion? shouldn't it be an extension of the spine?
It's completely up to you!
Oh my God this thumbnail is so good, made me click on the video instantly!!
Thanks a lot! Can you do anything more than bending a little more in the knees to maximally target the glutes (my hamstrings are fine, I want bigger glutes 😀)?
Try a different exercise that “targets” the glutes. In ex. Squat, Hip Thrusts etc. RDL is more of a hamstring exercise, it works glutes but main target is the hams. 😊💪🏾
I can deadlift 200kgs conventional raw, and i do sets of 10-12 with 110kg Romanian with no wraps lol. They have been a key exercise in getting my deadlift and squat numbers higher as well!
Great tips! minor changes, big rewards. Thank you, Eugene!
Going below floor level is a dream for me 😂. Would you say that is almost a stiff legs? Great content men, loved that
Eugene you are so remarkably insightful in how you communicate these concepts that are usually intimidating for beginners such as myself. You made me realize how I need to improve my attention span because of how well the information was presented that I watched and rewatched at least seven times to grasp another twenty seconds very incrementally. I hope I'm understanding you right - I should not be stretching my hamstrings and glutes, I should be redistributing my weight using my feet?
idk why people are so paranoid to use straps, ive got carpal tunnel from working a desk job so for me they are essential since my hands start to go numb and hurt halfway through a set
Came for the thumbnail. Stayed for the lifts
🙏🙏
I Used to do conventional deadlift using the same technique, but I used to have rounding in lower back as we can see in this video, now I have started doing Romanian deadlift up from knees to work on flexibility, any take on this ?I watched somewhere my lower back rounding was due to very tight hamstring which I can feel as well when doing deadlift
So are Romanian Deadlifts the same as Stiff Legged Deadlifts without locking the knees?
Shut the door was a vocal que my coach in high-school used, it's super useful to keep these in mind thank you for the advice
Gyatt
I just wanted to try this exercise for the first time today! Perfect timing
Amazing... My coach told me to follow you a year ago on Instagram. For some reason I've never seen your RUclips channel. You got a new follower
Thank you! 🙏
So helpful! I'm new to the gym and this was rhe exact vid I needed
This was super helpful, I followed your guide and two days later my hams are creaking!
Very good for helping to focus on the hamstrings while using this exercise.
Thanks daddy eugene love u
This video is amazing! Pushing for 85kg PB this year on my Romanians and you make me want to go for the 90kgs 😈
can someone please explain to me what is going to cause the lower back injury? eg what mistake or poor technique would be the cause for back injury? Because in this video he keeps bending his back even though his hips and knees have finished moving, to me that looks like its going to cause back injury (which i guess is wrong as he clearly knows what he's doing) so basicly yer im worried about lower back injury. Finished deadlifts today, lower back feels a bit uncomfortable
Thank you so much, this was very helpful as I am progressively overloading! Love the tshirt too.
Thank you! 🙏 glad to hear it
This was very informative! I've been doing this all wrong
why do people keep saying SLDL and RDL's are the same thing? They are two different movements; SLDL.....the weight gently touches the floor. RDL; the weight never touches the floor. Two totally different movements and two totally different muscle activation
What if u just pull mixed grip instead? Its what I do, I have had some grip issues still but not much, it hasn't stopped my progress. For me at least, grip isn't much of an issue, probably cus I work lower rep ranges, like 5-8
That's fine
What’s a fair amount for a beginner who weighs 140 to try and RDL? 65 pounds?
I'm planning to add these and or good mornings into my plan starting next block in order to replace deadlifts completely. I find deadlifts tax me so much that I can't effectively train squats as much as I want so really helpful video (and great thumbnail too 😂)
Yes!! Thank you! Love good mornings too
Good tips. Also, how low you need to go depends on your height/arm length . This guys almost reaching the ground because he’s short. Taller people don’t need to go nearly as far down, and you don’t even need to create a 90 degree angle to feel the exercise. I stop just below my kneecap/upper shin.
Can you please do a video for someone like me, who cannot do a hip hinge. Like, at all. When i was in primary school i couldn't touch the ground without rounding my back, i can't hip hinge. Of advise who to see to help?
omfg thank u for this video!!! i’m short 4’6” and i feel rdl’s in my back but this video has helped me a lot!
Is there anything to "packing your lats" or do you kind of let your hands drift forward? Also does this work well enough with dumbbells and smith machines?
Let them go wherever feels best. If you like to pack you can! Some people overemphasise it
I checked your older video on how to do a perfect deadlift.
You flexed at the knees. Whereas in this video, your legs were stiff throughout the motion.
Please explain.
For a second I thought you were Herman Li from Dragonforce, lmao. Thanks for the video!
I still can’t engage my ass or hamstrings unless i have one legg away
Like the normal stance my back takes control
Even the gym guy was your form is good but im like naw i feel it in my lower back
First reaction; ah, so this post is pre haircut.. interesting. Completely pointless thought but I will continue to do this whether I want to or not 😬. Like the screwing the feet in not out tip, never tried this so will defo give it go next time 👌🏽
Haha yes!
Awesome Coach 🔥
Definitely going to give it a try today 😃
False advertisement. I thought I was gonna see you in orange shorts. You fitted those nicely.
Thanks Liu Kang 🙏
Super clear and easy to follow and your hair is majestic
Surprised he did not mention keeping bar as close to the body as you can. Also, to keep tention on hams only come up to the knees and not all the way above.
@eugene teo, it wont let me save yoru video to a my playlist on youtube *sad day, because Id love to share this video
I wish someone had told me to imagine closing the door behind me with my butt years ago. It finally clicks
That butt up to the opposite corner of the room advice was pure gold. Thanks man!
Yes!
The worst of it he has a bad form. Do not swing upward. Very bad for the lumbar.
Eugene Teo do you sumo deadlift ?
And are sumo deadlift on smith machine good or bad?
If you are doing RDLs with a deficit I don't think you need a rack
Lol my guy was throwing it back for a couple of seconds
Any tips why I feel like straps sucks? I'm new to straps training, everytime i put the straps to perform the RDL, i feel like the bar is rolling in my hands and that reduces drastically the amount of reps i can do and it sucks! I put them really tight around the barbell but it doesn't help..
For some context, I was doing mixed grip 150kg for 6 reps and with straps I barely could do 3, the bar wss rolling and my grip gave out..
You might be using the thick fabric straps, try switching to leather or false leather ones, they're far thinner and also have a lot more grip
It takes a fair bit of practice too!
I tried it for the first time last week and managed to get below my knees. Yet, I seemed to stretch out in later sets.
Love the thumbnail, I hope your anxiety is gone 😂
Close the door with hips. Perfect example!
A healthy lifestyle is something you refine over time - not overnight
i clicked on this video thinking it was a thick woman doing a deadlift...
thumbnail legit looking like a jeff nippard vid