Romanian Deads....

[Sebass67]

Just doublechecking if the name is right...on these u hold the bar upright and then bend down but don;t fully touch the ground like a regular deadlift go back to start and u are done...1 rep...right?

Last workout did 385X2X8...holy shit...i think my back is going to explode...

 

[spatts]

Bump for Ironlion's explanation on these...I did them last night after my first free squats in over a year.

OH. MY.

 

[WarriorPL]

SuperWoman eh?

 

[spatts]

Someday...

 

[revexrevex]

Hey spatts nice avatar

 

[revexrevex]

No you must not!!!!!

 

[spatts]

Damn you. Now I must change it.

 

[spatts]

 

[IronLion]

I use them to strengthen lower back and stretch hamstrings, so I have a particular way I like them done.

If you are not touching the floor it is okay, bu you could get a lot more out of it by doing the following things:

1. Keep your scapula retracted at all times, in other words don't round the shoulders to get lower

2. Straighten your legs, and flex you lower back. Now push your ass back until you feel your hamstrings stretch.

3. Keep the bar touching you at all times, so instead of letting it drop straight down, you will pull it toward you as you push your hips away to allow yourself to go down.

This method will allow for maximum hamstring stretch and hence will place a ton of stress on the erectors during the eccentric phase. I typically do sets of 6 to 10 and focus more on improving back and hamstring flexability than weight. I use 315 for sets of 8 and even though I have good hamstring flexability this method only allows me to get just past my knees. I can touch my palms flat on the ground with straight legs if that gives you a point of reference.

 

[Nico Cujo]

The way I do RDL's is first grab the bar and deadlift it. Now arch your lower back, bend your knees slightly, and bend at the hips-pushing your butt to the rear. Maintain the arched back and slightly bent knees throughout. The bar goes below the knees maybe 6-8". I do them with a snatch grip to bend a little farther.
They really hammer the hams and glutes. Sometimes I add a shrug at the top of each rep to make a compound movement out of it.