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i've never really done romanian deadlifts before lifting, maybe i experimented with it once and stopped because i was afraid it would hurt my back.
Today i did them, with dumbells and i was suprised i was able to use up to 100lb dumbells for 8 reps. I certainly feel added tension in my hamstrings as i kept my legs very still.
I think i'll incorporate them in at least 2/3 of hamstrings workouts from now on. Anyone else here do this exercise or do most of you just do leg curls?
I like to use them as part of my hamstring workouts. You can really move some weight with this exercise (I've used 100's as well). I believe they are safer than stiff-legged deadlifts because you keep a neutral spine alignment. Your hamstrings will handle more of the load rather than the lower back. I learned how to do this exercise from reading an article by Dr. Fred Hatfield.
i had a feeling that i could have used more weight, but since it was my first time doing the exercise i was experimenting with it and getting the feel. Next time i'll probably jump up 5-10 pounds or so now that i know.Quote:
Originally Posted by striker93
but i did feel it well, so that's certainly good.
Dr. Squat said that if you really focus on posteriorly tilting your pelvis, you'll feel an intense stretch in the hamstrings. When I do an exercise for the first time, I always go a little lighter as well. Better safe than sorry.Quote:
Originally Posted by ward065
Romanian deadlifts do not equal stiff legged deadlifts?? I was wrong.
Ian King (Aussie Strength Coach and t-nation. com writer) describes Roman Deadlifts as the style with a neutral spinal alignment and Stiff-Legged Deadlifts as the style with a flexed trunk at the bottom (some consider this dangerous).Quote:
Originally Posted by chest6
Still a little confused..so is it basically rounding the back and arching the back?Quote:
Originally Posted by striker93
hehe ok this is confusing, which exercise was i doing.
i grabbed the dumbells, leaned my torso as forward as possible, while keeping my legs perfectly still, then returning to the starting position
Yes.Quote:
Originally Posted by chest6
Think of reaching your toes, with straight-legs. The stiff-legged version involves rounding your back to reach for your toes and the romanian version involves keeping a slight arch in your lower back (the trunk will be slight extended rather than flexed). I know you like powerlifting. Think of Louie's good mornings and this is how you would perform the romanian deadlift (with an arch in the lower back). With the stiff-legged deadlift, think of the stretch where you reach for your toes (trunk flexed over).
There is a major difference between these two exercises!
Did you let your lower back round?Quote:
Originally Posted by ward065
explained perfectly. I have tried both..my lower back is really sore today. It's almost a slight pain..I cant tell. I'll arch my back from now on.Quote:
Originally Posted by striker93
i don't think it was rounded too much, i tried to keep it relatively straight to focus more on the hamstringsQuote:
Originally Posted by striker93
You were probably doing the Romanian Deadlift, then. No worries.Quote:
Originally Posted by ward065
Should you feel a tension in the lower back as well with Romanian deads? Or is that just with stiff-legged deads?
The reason I ask is because, I'll slightly bend my knees, keep my whole back straight, lower the weight to mid-shin level and back up and I feel a pull in the hamstrings and also in the lower back.
You will feel tension in your lower back because it is acting as a stabilizer. You sound like you have solid form for the Romanian Deadlift.Quote:
Originally Posted by Billyspt4