It's insane how fast you're getting such quality content out right now
@nmnate
Жыл бұрын
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 💪
@sebastiangiselbrecht
Жыл бұрын
Thanks for the tip i will try that
@emmanuelmacias6381
Жыл бұрын
I've also done the back extensions before RDLs, it's awesome! "Pre-activation" as they call it.
@stevenkingsley7781
Жыл бұрын
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
@nmnate
Жыл бұрын
@@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. 💪
@stevenkingsley7781
Жыл бұрын
@@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
@rileyrfitzpatrick
Жыл бұрын
Those 21s look brutal. Love the creativity.
@NoMoTheUFO
Жыл бұрын
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. 👍👍
@ProphetFear
Жыл бұрын
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!
@theinfjgoyim5508
Жыл бұрын
You are right curls are a much better option in our free time.
@stevenhewes1990
Жыл бұрын
Zercher deadlifts from the ground.
@Leo-pg6lt
11 ай бұрын
@@stevenhewes1990did for months did not help my deadlift at all
@jacklauren9359
9 ай бұрын
Nah. High bar latlifts off the ground the best
@ConventionalDeadliftEnjoyer
Жыл бұрын
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
@TwistedmetalMooP
Жыл бұрын
RDL's are definitely a great addition to any deadlift program IMO. These have helped my conventional deadlift tremendously over the last few years.
@onerider808
4 ай бұрын
Great specifics; thanks! I’m looking to pull 500 (3x3) for my 65th b’day.
@SilverSlugs16
Жыл бұрын
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
@ChadCilli
Жыл бұрын
Yes! Soft knees for the power position of the clean! Thank you!
@ss5213
Жыл бұрын
RDL is a beast and so are you... this channel is pure class keep it up.
@SOC-ir6im
Жыл бұрын
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
Haha, your reminder to subscribe always gets me to the like-button. Hope it helps a little, since Im already subbed.
@Giuseppe_Paolillo
Жыл бұрын
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?
@mrwefight2
8 ай бұрын
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.
@CigEconomy
Жыл бұрын
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.
@SIMBOLUMIN
7 ай бұрын
I don’t have do conventional deadlifts anymore. I see no point at all. I only do RDL as my main pure hip hinge movement
@brucejensen3081
Жыл бұрын
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
@brucejensen3081
Жыл бұрын
After 3 sets I do some heavy stiff legged deadlifts heavy, no blocks, no flexing or stretching
@Myrmecia
Жыл бұрын
Another advantage of RDLs: My doctor told me to stop deadlifting (regular style) to ease my haemorrhoids. I had been deadlifting for about 30 years at up to 2 1/4 times my bodyweight so wasn't willing to stop. I switched to RDLs at age 68 and eased the haemorrhoids AND at 72 years lifted my heaviest ever deadlift at 2.8 times my body weight. RDLs remain the centre of my program. Can't recommend them enough.
@38Fanda
Жыл бұрын
You sured hammered those haemor-rdls
@madman3506
10 ай бұрын
never tried 7/21 but I will , thanks
@gregorypaulsumares8394
Жыл бұрын
Definitely going to try 7's on these bad boys
@srs4601
Жыл бұрын
Bro... 21's for RDL's? I have to include that to get those deadlift PR's! That just sounds brutal but very effective
@drinkinouttacups2665
Жыл бұрын
Could you the sumo lift rome
@jimkelly7305
Жыл бұрын
Stiff leg deadlifts off blocks works
@taomahNEGEV
9 ай бұрын
Is Romanian Deadlifts not rather for Backs than for Glutes or the Hamstring?
@pascaldesmon6930
Жыл бұрын
Bonjour et merci pour ces conseils !! Pourrez tu faire une video sur un programme dead lift 👍👍
@AlexanderBromley
Жыл бұрын
De rien! J'ai deja plusieurs videos que vouz pouvez rechercher mais je suis du pour un autre!
@santiagocanavati
Жыл бұрын
Hey bromleyneitor, what would be the ideal frequency in the Romanian deadlift
@shaun_seow
Жыл бұрын
Great video. What do you think of substituting the barbell with a trap bar for RDLs? Would it further enhance the exercise?
@AlexanderBromley
Жыл бұрын
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.
@zacknicley8150
Жыл бұрын
The video cut for an ad break during your barbell apparel hock. That’s a bit much.
@AlexanderBromley
Жыл бұрын
I don't control where KZitem ads pop up. But I do know YT charges 5 bucks a month to never see another ad.
@ashquigley8708
Жыл бұрын
Would you wear a belt when doing these?
@chemicalbrush7560
Жыл бұрын
What does ribs down mean some pls explain also random but is butt wink in squats bad how do I fix it
@BO2Letsplay
Жыл бұрын
Ribs down sounds like alignment of the thoracic spine with the lumbar, or something similar to not hyperextending the lumbar. Some butt wink in deeper squats is actually inevitable to some extent, but to minimise it I'd advise working on ankle dorsiflexion, hamstring mobility and the cues you use as you descend. Don't try and be as upright as possible - try and maintain a neutral spine ROM while simultaneously unlocking the knees and hips.
@joeysung311
Жыл бұрын
i'm really confused on how these are different to stiff legged deadlifts. is it a stiff legged deadlift if you do it with the same form as an RDL but off the floor?
@AlexanderBromley
Жыл бұрын
Thats' mainly the difference. I generally think of RDLs as floated and SLDL as not, but I don't think they are entirely separate (you could argue that an RDL is a variation of a SLDL). RDLs origins in Oly lifting usually mandate a very rigid posture (more than what I'm doing here) and soft knees throughout. SLDL usually allows for some round to get into position.
@joeysung311
Жыл бұрын
@@AlexanderBromley thanks very much
@greenyoshi5800
2 ай бұрын
those are not RDLs , those are normal DLs
@cheeks7050
Жыл бұрын
I get what you're saying, but it is physically impossible to perform an RDL without flexing your spine.
@NotSoLiberal
9 ай бұрын
Why do you even need the Deadlifts then
@anotherhairlessapewithanop7455
5 ай бұрын
For building muscle, you don't
@FlannelFetish
8 ай бұрын
Oh the audio cut out darn it. Then it didn’t happen
@DarkVeghetta
Жыл бұрын
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.
@barbellbryce
Жыл бұрын
Man your upload frequency has be on fire!!!!! Thank you 🔥
@BaldOmniMan
Жыл бұрын
21’s on ham curls and RDL’s sound satanic af
@shrexyboi1850
Жыл бұрын
Pull up 21s
@shrexyboi1850
Жыл бұрын
Front Squat 21s
@freakied0550
Жыл бұрын
You're a madman for number 7, and I'm 100% going to implement them as such.
@TheArmoryliftforlife
Жыл бұрын
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!
@strayorion2031
Жыл бұрын
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)
@StrongandConditioned
Жыл бұрын
Love RDLs man. This video came at the right time. Been hammering them as of late
@Didyoureally2
Жыл бұрын
Doing RDLS push me through my Conventional DL plateau for over 20Kg in 2 months
@blubbermammoth8426
Жыл бұрын
Same for me. SLDL as well
@stefanomagaddino6868
Жыл бұрын
Thanks From, great video and explanation. Could you please compare The RDL with the Stiff-Legged DL. What they accomplish and how they differ.
@coughhy
Жыл бұрын
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
@rustyclark6306
Жыл бұрын
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.
@shrexyboi1850
Жыл бұрын
Do rest pause 21s for RDLS
@Saurus990
Жыл бұрын
I've done my first RDL ever just 2 weeks ago, loved it instantly. Definitely a staple exercise. Do not skip it guys.
@user-sd8bz2zr5j
6 ай бұрын
I did my first SETS of RDLS in my life two days ago because of this channel. I wanna get STRONG DEADLIFT
@ShakotanZero
10 ай бұрын
Omg the soft knees cue made the hip hinge as a whole click for me. Thank you.
@NayomiPennant
Жыл бұрын
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
@CeroAshura
Жыл бұрын
Both are fine, but beltless is especially good if you want to focus on back rigidity.
@wolfy9005
7 ай бұрын
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
@DrTopLiftDPT
Ай бұрын
So many don’t know romanian deadlifts = RDLs. kinda funny
@K4R3N
Жыл бұрын
Perfect timing..today is my Leg Day! Also my FatGrips are getting delivered today. Thank you, will try the 21s today!
@atlaspowershrugged
Жыл бұрын
Dude. I've done just the bottom of an rdl and just the top, but never thought to combine them! Trying, thanks!
@MrWazzasupgee
Жыл бұрын
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
@johnfoster8643
Жыл бұрын
Just thinking about doing 21s with RDLs sounds brutal
@jmartinez19944
Жыл бұрын
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
@user-sd8bz2zr5j
6 ай бұрын
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.
@Someguy8822
Жыл бұрын
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?
@CodeCuttlefish
Ай бұрын
Great video. I know no one will see this but I think more comments is good. Right?
@ImReadyD151
10 ай бұрын
As Chris jones would say “up, fuck the bar.. up, fuck the bar”
@sbain844
5 ай бұрын
"Magical exercise" What's magical about having a big arse? I can get that with a cheesecake diet!
@koleary1798
Жыл бұрын
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.
@koleary1798
Жыл бұрын
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!
@AlanaWalter-c6g
17 күн бұрын
Williams Richard White Angela Lee Brenda
@reconshide
11 күн бұрын
Krocs before then RDL’s…grips
@rockweapon7895
10 күн бұрын
How do you breathe on a romanian deadlift?
@DisciplineHubb
Жыл бұрын
I would just leave the gym if I saw a guy doing rdl's with 5 plates
@anuragnayak6037
Жыл бұрын
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. 🔥🤙🏻
@ryanrogers8211
5 ай бұрын
The thumbnail is if Jon Cena went full bulk mode.
@Lee-ic2yn
2 ай бұрын
Nahhh number 7 sounds awful 😂
@mangfasp
Жыл бұрын
algo
@anti_hero_660
Жыл бұрын
I do a lot of rdls they really help me squat comfortably
@koleary1798
Жыл бұрын
Damn Bromley you're killing it with these uploads!
@playfair9920
Жыл бұрын
I just can't do them.
@jakubgancarz4370
Жыл бұрын
I use bands around the waist. In top position it fires glutes pretty well
@mattb6704
Жыл бұрын
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.
@guerilla.dilemma
Жыл бұрын
Good stuff. I've been following you for a while now, always love your content
@AlexanderBromley
Жыл бұрын
Awesome! Thank you!
@whiteice4357
Жыл бұрын
Love this channel
@rolemodel15
Жыл бұрын
Watching you bust out that 21 at 30 pounds over my ten rep max makes me think I'm not RDing my L's hard enough.
@danielcsmariz
7 ай бұрын
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
you should really mention to do the RDL single leged (unilateral) first with little to no weigth because this trains the optimal hinge pattern. Obviously the problem with any deadlifts is not being stable in the lumbar region aka not hinging correctly. Lack of spinal erector strength is often NOT the problem. But it's lack of psoas and lat strength/activation is! The glute must be the prime movers. But they only work if the spine/core is stable. The brain will never give power if there is potential for injury through lack of core stability. The single leg RDL is not easy because of stability issues, but it loads the glutes and core much better, it reduces the strain on the lower back and works the contralateral sling. It's realy one of the few lifting exercises worth doing!
@davidleon9206
Жыл бұрын
7 sounds good. 7-7-7 is quite a sacred number. 7 is completion. if you fail and do only 6-6-6 your on a highway to hell. Like someone said "1776 will commence again if you take away our sacred masculine god given right of self defense" 1+7+7+6 =21. 777=1776. While the soul slumbers god speaks to us in numbers. Alaric the Great. King of the mighty Goths .Born in Romania around 370AD Inventer of the Romanian deadlift, used it to strengthen the goth army and conquer Rome on August 25, 410
@emissary_kyle
Жыл бұрын
Dude, the 21s w/ RDLs is HORRIBLE!!! The pump is ridiculous! I've never felt my glutes and hamstrings pump like this.
@juliawilliams1355
Жыл бұрын
Waiting patiently for seated good mornings to be back in vogue
@chrismortimer6608
10 ай бұрын
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
@user-dn4lg1dv5v
Жыл бұрын
21'S on RDL's are amazing. I use yhe 21 protocol on several exercises covering most of most the body.
@jamiedalrymple3689
Жыл бұрын
I use this excersise to strengthen my legs. Is this OK 🤔❤️✌️🏴
@fourleaf3797
Жыл бұрын
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
@robertchalfant7233
Жыл бұрын
Great stuff… dynamic day work? You could use these for max effort days instead of regular deadlifts… correct? Thx
@alintampa
8 ай бұрын
What's a good weight to use in percent compared to your max or 5 rep deadlift?
@_d0ser
Жыл бұрын
RDL are goated? Nah, Bromley is goated! Best fitness youtube.
@jbdmb
Жыл бұрын
Video on rdls for back development. Want big erectors
@qiieieisisjjsjdjd
Жыл бұрын
Yes my posterior is now bigger then my female teachers thanks
@yg78t76t7
11 ай бұрын
Deficit RDLs are goated
@mikeshealy7596
Жыл бұрын
I am a 71 yr old active powerlifter with a 485 pull. Is there a per cent of what i should start out with??
@Not2Be0utDone
Жыл бұрын
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
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