I can’t tell ya how many times I heard, “push your butt back”. Now it’s simply “hinge” keeping your trunk stable.
@RohannvanRensburg
2 жыл бұрын
Push your head all the way to the ceiling while pulling your feet back in an "I don't think so" motion. This is your new cue.
@stevenarvizu3602
Жыл бұрын
It’s all a conspiracy by body builders to give you lower back pain lol
@josephprivate1802
Жыл бұрын
Omg all these young fitness youtuber saying to do the butt back one way to snap city
@newt2120
Жыл бұрын
idk what hinge means
@big-gloom
Жыл бұрын
What’s the problem with telling people to push their butt back?
@darkwave957
Жыл бұрын
I can’t stress this enough but your weights DON’T have to touch the ground during RDL. That’s what mostly causes people to roll their back, they think they have to go all the way down. This isn’t the case. Go until you feel a heavy stretch but maintain your form. If you can’t go all the way down with a STRAIGHT back, come back up and you have found your max range of motion.
@jahdjajbdj731
Жыл бұрын
Bro if my range of motion is just below knee, without rounding my back, is it okay??? will it hit the hamstrings enough??
@ngoclongle7004
Жыл бұрын
@jahdajbdj It’s okay, just make sure that you stretch your glutes far back enough to stretch your hamstrings
@克立张
Жыл бұрын
@@jahdjajbdj731 100% fine. Once you feel a sufficient stretch in your hamstrings, that is far enough. Everyone’s ROM here is different.
@jakubslavik5595
Жыл бұрын
@@jahdjajbdj731 That's enough, just control the weight on it's way down, feel the stretch. It's not an explosive exercise. Keep the range of motion like that and eventually your mobility will increase. In fact, the large majority of people don't have the mobility to perform RDLs to the bottom, due to the lifestyle we as a species have developed. The same it is with squats. Just put enough work and you will improve, no need to haste.
@lucashenriques4242
Жыл бұрын
You can literally feel your hamstrings firing when you reach your max range of motion.
@dhawal_alfa_r7
Жыл бұрын
This was so helpful, I almost gave up doing RDL because of the lower back involvement and not what it should be. Using the core completely changed it.
@nextstopformixing2568
26 күн бұрын
Give up on them. It's a trash movement that became a fad
@bloodraven5067
15 күн бұрын
I believe there are FAR and safer ways to work your legs, whether compound or isolated movements, this one requires far too much hassle in order to work But this is just my humble opinion. I've had friends who knew their stuff around working out for years and had injured or at best, felt some nasty back pain for a few days with RDL, and they didn't even exaggerated with with the weight
@dimebagg1
6 күн бұрын
Surprised you couldn't figure it out in your own. It's not rocket science
@discodancer22
2 жыл бұрын
Make sure you don’t look up while performing the RDL! Keep your chin in line with your torso. Think of one’s face like the “drinking bird” toy.
@akafoxyred
2 жыл бұрын
I agreed.
@ThePainkiller9995
2 жыл бұрын
Doesn't make a difference. Stop noceboing yourself
@akafoxyred
2 жыл бұрын
@@ThePainkiller9995 it make. You can injure your neck.
@freekingsweet666
2 жыл бұрын
Exactly
@theeccentric7263
Жыл бұрын
I was recently told the opposite but this makes more sense to me
@gutorpg
2 жыл бұрын
This is by far the best KZitem channel ever
@SquatUniversity
2 жыл бұрын
Thank you
@PaulSmith-pr7pv
2 жыл бұрын
Indeed
@aspiresk8boarding
3 ай бұрын
Rdls changed my life. It’s the perfect hip hinge. They rehab my back while deadlifts would often tweak it. But that was before rdls helped prime the hip hinge
@ironclad452
2 жыл бұрын
Dude this is exactly the video I need. I don't feel hardly anything in my hamstrings when trying this, only a sore lower back. Thank you!
@khoabui1392
9 ай бұрын
Thank you so much doc, i was suffering from a back pain while doing dumbbell romanian dls. This really fix the issue
@jdpbk93
Жыл бұрын
This was a game changer for me. No more back pain when doing these now
@kawaiisenpaii612
Жыл бұрын
YESS THANK YOU!!!! Felt a tinge of back pain first time aroundbut after using this method (of couse neck down) back pain was gone!! 🎉
@xdomgames4451
2 жыл бұрын
You helped me a lot in only 30 seconds it’s so unbelievably, thanks!!!
@NickJennison
2 жыл бұрын
The RDL was CREATED to strengthen the lower back - specifically, Nicu Vlad’s lower back. You cannot avoid spinal movement in this exercise, nor should you try to. Your lower back is not fragile, and if you do your RDLs it’ll be even LESS fragile 😉
@ThePainkiller9995
2 жыл бұрын
Based and true
@tomashgrey2211
Жыл бұрын
Thnx for this comment bro
@Hundura
Жыл бұрын
Yeah I’ve debated with so many ppl regarding this exercise. For some reason everyone thinks you shouldn’t feel your lower back muscles activate in this workout. Idk why, physiologically you can’t do these motions without them activating lol
@flowmastaflam
Жыл бұрын
i dunno my lower back hurts even with just the bar after a few sets. i'm not weak at other exercises except RDL's and deadlifts. my core isn't super weak, i have easier time with abs and planks than many of my peers. I feel like I'm doing something wrong but nobody can see what it is while i'm doing it. i'm strong in other back exercises. it's so tiring to deal with, a deadlift is supposed to be one of your heavier lifts. maybe one day i'll just figure it out, or maybe my back is just fucked and i'll have to slowly keep training RDL's with only the bar.
@NickJennison
Жыл бұрын
@@flowmastaflam I don’t think you’re stuck, you just need appropriate dosing - which might be the empty bar right now. Nothing wrong with that if that’s where you’re at. You are a complex, adaptable biological organism. You are not a machine that is broken. You can train this movement and get better at it, provided you use an appropriate load and volume, and progress this as and when you are able. You got this.
@DanielaCastro-be6pk
2 ай бұрын
THIS! That breathing technique helped so much!
@dustinlerch9272
2 жыл бұрын
You should breath with the diaphragm and lower torso extension all the time. Accessory muscle usage (raising the shoulders) activates sympathetic responses that cause early fatigue
@create_space812
Ай бұрын
Thank you for the pro tips. It was easy to understand!
@alwaysturntonhood
Жыл бұрын
Broooooo thank you soooo much, it actually feels right when lifting now
@sliceofpay
2 жыл бұрын
One mistake I realized I was making too was going too far down, at a certain point you're just bending your back instead of hinging at the hips. I stopped going too far down and tada no low back strain for me! Yay!
@OMAR-vk9pi
2 жыл бұрын
Yeah depends on your mobility you can build that over time too just by doing them I had the same issue now I can almost touch the floor
@TheNativeTwo
Жыл бұрын
I injured my L5 S1 deadlifting. Got fatigued and lost the bracing on the ninth rep of my fifth. It was just a momentary loss of brace, and BAM 💥, my disc exploded. Luckily the surgery went well, I am good today, but now I fear all things deadlift.
@doctordaro2112
3 ай бұрын
If you did several 9 or 10 rep sets, may I ask what weight you were using?
@TheNativeTwo
3 ай бұрын
@@doctordaro2112 not even that heavy, compared to heavier lifters. It was a basic 5 set pyramid. Started 180, then 200, 255, back down to 200, then 180. It was 9th rep of the last set at 180. This was nowhere near my max either. I could’ve easily lifted 300. I was just trying not to push myself too hard. My core just got fatigued and slipped on the bracing.
@doctordaro2112
3 ай бұрын
@@TheNativeTwo that is quite unnerving to be honest. RDLs are my main hamstring/posterior chain exercise. Glad to hear you healed well.
@TheNativeTwo
3 ай бұрын
@@doctordaro2112 The spine surgeon looked at my MRI of all my spine. He pointed out that all the discs were “not well defined.” The edges of the discs look weak. He said it’s possibly just genetic. There are a few people with bad backs in my family. So maybe this was just the straw that broke the camels back, and won’t be a problem for most people. Kinda like how we see some random runners have heart attacks.
@doctordaro2112
3 ай бұрын
@@TheNativeTwo fair enough. I also have a history of hernias in my family. It's just not something you get checked before you have an incident.
@michaelpham4238
11 ай бұрын
Bracing with your abs is the most important thing... use that for squats and deads to save your lower back
@rosebrina7291
2 жыл бұрын
Your videos are so helpful :)
@briannaoke1579
8 ай бұрын
Thank you. I'm in so much pain today. I didn't brace
@GG-jn9fx
2 жыл бұрын
I can do rdl’s fine without lower back pain considerably heavy. But I can’t say the same for conventional dl 😭
@srichandrasamanapalli6050
Жыл бұрын
Exactly!!
@wolfjones2438
10 ай бұрын
Sumo is your friend.
@mylegguy8115
5 ай бұрын
Long torso and short legs is better for sumo
@skullfc4215
Жыл бұрын
I did it today with a Smith machine and more weight than usually, and it killedy lower back. When I use a free barbell or dumbbells I push my glutes out easily and don't put any pressure in my lower back
@bigguy4u989
10 ай бұрын
pulling with a slightly rounded low back helps engage the glutes more and it’s not even dangerous.
@VHS_GIS
Ай бұрын
f'n love you man! Thanks!
@marlekat4448
2 жыл бұрын
Omg I needed this so bad!
@josedavidherreramerchan1216
2 жыл бұрын
The best channel!!!! Dr. Can you please explain how to use this in hip thrust. Thanks!!!
@aspiresk8boarding
3 ай бұрын
Make sure to keep the legs and back stiff, arch the low back for a bit of duck butt, and slow on the way down make sure those hamstrings stretch to the max. It’s basically a weighted touch your toes stretch. If you’re hamstrings aren’t getting the brunt of the work it’ll probably end up hurting your low back
@xanderwolf1715
2 жыл бұрын
Love the animation of the video
@gioplease6848
2 жыл бұрын
So I intentionally took in a deep breath and sucked in my core while doing the movement and I definitely feel less tension on my back. I also remembered to do a warm up set before with a third of the weight I was gonna do. 👍
@kalterverwalter4516
3 ай бұрын
I learned this way to breath because of running/jogging.
@prathapganesh7021
Жыл бұрын
Nice information.. Thank you
@ayapatterson8516
Жыл бұрын
I think my back .. all the way done the back of my right leg hurts when I do rdls due to my herniated disc.. I’ve been able to do these just fine for over a year then I did something to it last week and now it feels like I have a right hamstring and can’t do one without pain.. I do believe it’s possible the herniation is touching my nerve… must find ways to get better😢
@MrHorkster
2 жыл бұрын
Also don't forget how tight your midback should be and shoulders down, head positioning.
@holla_j
11 ай бұрын
I honestly only feel my lower back even with pretty sound form. I barely feel anything with my glutes or hamstrings. I don't go all the way down, but I think im getting rid of this excersize. It's not worth the risk. Hopefully my lower back is fine.
@9770G
2 жыл бұрын
Who doesn’t want a strong lower back though too?
@neilaloysius3634
2 жыл бұрын
Stress doesn't mean you'll get a strong lower back
@MrJob247
2 жыл бұрын
@@neilaloysius3634 it definitely correlates in this case
@fartmaster--po4ti
2 жыл бұрын
Strengthening your lower back is the entire purpose of the rdl
@user-sc9oy1kz8g
2 жыл бұрын
@@fartmaster--po4ti No its for hamstrings primarily
@OMAR-vk9pi
2 жыл бұрын
@@neilaloysius3634 that’s exactly what stress means 💀😂😂😂😂 I’m embarrassed for you
@uraddiictOnx3
Жыл бұрын
I feel like everyone of my problems lifting can b solved by breathing/bracing 😮
@rekik66
2 жыл бұрын
Do you reset your brace at the start of each rep or should you maintain the brace throughout?
@angelotb6142
Жыл бұрын
Reset. U need to breath.
@noidea2338
Жыл бұрын
It's dangerous to keep your breath for extended times while lifting, so definitely reset your brace
@BigDees19
2 жыл бұрын
I don't get whats a trunk ? what part of his body is a trunk?
@charlesrayiii
2 жыл бұрын
BUTT
@CompaCookies
2 жыл бұрын
I brace with my breath but after first set my lower left back fatigues on RDL. I think my mild scoliosis fatigues it. I’m 16 and I’ve been lifting for two years, any bad tendencies while lifting that could of given me scoliosis?(also schmorls nodes) also any help on exercises for spine would be greatly appreciated 🙏 thanks for all your informative videos, helped a lot for a newer lifter.
@Bettersucksaul
Жыл бұрын
You cannot get scoliosis from exercises unless you traumatically injure them. Scoliosis is largely genetic.
@cellcenter2831
Ай бұрын
The “chest up” cue is good, but not great. Chest up helps beginners not to round their back, which is good, but we also don’t wanna arch that shit either. Ribs down, lats tight, abs packed is a much better set of cues than knees back, chest up, tummy out.
@ice-xv1hi
2 жыл бұрын
Or try a hex/trap bar instead of a straight barbell.
@schlomi5978
2 жыл бұрын
idk why these are called romanian deadlifts but it feels kinda nice to hear when you're romanian
@alarson1799
Жыл бұрын
The Romanian Deadlift was named for Nicu Vlad, a Romanian competitive weightlifter who used the exercise.
@carlosraw7603
2 жыл бұрын
Nice, i prefers neck + back right, same axes
@WillWinterss
2 жыл бұрын
I’ve been doing big 3 and 3 10 min walks a day. Along side trying to maintain healthy spine posture. It’s been almost 30 days and I have seen zero improvement in my low back pain. When I hinge I am still stuck very high with super sharp low back pain. Please post more on lower back pain. I can’t seem to figure out how to cure my injury.
@WillWinterss
2 жыл бұрын
Also it’s been over 2 years I’ve been dealing with injury. Gone to multiple pts. Mri show bulging disc l5-s1. All this time and I haven’t seen any improvements. I have been doing core stability work for 1.5 years and no improvement. I don’t know what to fucking do.
@readywhen
2 жыл бұрын
I can relate man. Let me share what I've learned: 1. it's often other joints above and below the pain that are holding you back. Hip internal/external rotation, tight quads and hamstrings; good spine flexion but limited extension (or opposity) or imbalanced in mobility between the 3 sections of the spine. 2. You've had pain for so long, you don't even know anymore what's good posture and what's not. All you can do is identify left-right and top-bottom imbalances in mobility/flexibility and strength. Get ALL of it balanced out in a way that does not trigger your pain! 3. After posture, mobility and flexibility improvements, you NEED to regain muscle and (muscle/tendon/ligament) strength. This is the biggest challenge, because its difficult to know when you're ready for this and to find a way you can actually progress without triggering your pain. But it's absolutely key. 4. Aim to steadily progress towards the EXTREME. Get strong through all ranges! Don't stop and fall back into old habits once your hamstrings are flexible enough to touch the floor with straight legs - just to give an example... Work towards loaded jefferson curls wrists below toes! Treat your spine like bodybuilders treat their arms! Work the QL, work hamstrings, groin, spine flexion and extension... Work at those every week! These principles have helped me tremendously getting over 5-10 year old injuries!!
@111kino
2 жыл бұрын
And back extensions, loaded when possible
@Anesthesia069
3 ай бұрын
Serious question though: how do you breathe if you have established that core tension? I get take a breath in > establish core tension, start the move...but then I still need to be able to breathe.
@thghtfl
2 жыл бұрын
I would recommend bear feet in this exercise instead of using weightlifting shoes
@krish3426
7 ай бұрын
Bro got an entire cake bakery 💀
@vince5417
2 жыл бұрын
The Tyson Cameo !
@capybararctic9627
Жыл бұрын
It's like hamon. Gotta get that breathing right
@jordanfeldman8962
Жыл бұрын
Core compression...pump the inner tube!
@MP-hu7rk
2 жыл бұрын
I cant do rdls i always hurt my back
@flippineck2825
8 ай бұрын
I've tried everything and I've concluded I just can't do this 😂
@alomarybarra5390
9 ай бұрын
If you can’t do a RDL right way then don’t do it. I had bad form and did it for a while until my tailbone was hurting so bad that I stopped doing RDL
@nextstopformixing2568
26 күн бұрын
I don't understand. Do locked leg dead lift. Full stretch don't touch the ground. Pull no higher than ir knee caps. 20-30 reps with heavy weight. You'll get there
@Im__Your__Huckleberry
7 ай бұрын
Was reffing a high school hockey game last night and got stuck in a bad spot when a player spun and tried to fire the puck down the ice, knew it was probably gonna hit me and clenched up and braced. It got me just below the belly button and didn't hurt at all.
@wilkinsos
Жыл бұрын
This is so annoying Once i had severe lower back pain i learned this breathing method and it would avoid the pain. Now that the back pain is gone i cant manage to breathe and lock stomach correctly without either having back pain or not able to breathe properly. Its like my lower back mis aligns when i focus tensing my core.... Its very annoying and i want to find the connection i once had... I either find glutes contraction or stomach, cant do both without having back pain so far..
@Ilias24.
8 ай бұрын
Thanks
@joejack1452
2 жыл бұрын
I feel some odd sharp pain in the romboids like in the upper back area
@bballboarder019
2 жыл бұрын
Anyone ever have one hamstring get a lot more sore than the other on these? I’m guessing my pelvis is anterior my tilted too much on that side (pre stretching my hammie) and then the RDL stretches it further causing it to get super sore. Anyone have any tips for this?
@rawjunk
2 жыл бұрын
You could try this: kzitem.info/news/bejne/kqGfsI2en2eIhWk
@badrfajli6794
9 ай бұрын
good job
@dickensmpamande8877
2 жыл бұрын
Nice
@johnraffensperger
Жыл бұрын
Thank you, Squat Uni! Mr. Gray, you were a terrible 8th grade gym teacher.
@interestingvideos4046
Жыл бұрын
What are those things you are standing on and what purpose do they serve? How do u know if u need them?
@chanadewest2458
Ай бұрын
Guys ok love how I can feel this in my glutes instead of my back now!! but how do you breathe
@roxybello
2 жыл бұрын
Seria bueno subtitulado al español
@deeeich267
4 ай бұрын
Why do some people bend at the knees towards the bottom?is this incorrect?
@VHS_GIS
Ай бұрын
amen to that
@snakeeyes20a
Жыл бұрын
I strained my left hamstring last week been hurting since
@NormalHuman-fv5fy
2 ай бұрын
I'm kinda curious what's the difference between romanian deadlift and regular deadlift isn't it literally the same ?
@bartk8672
6 ай бұрын
No way I'm doing this with my low back pain, even if i bent over without a load my lower back immediately hurts, adding the weight would just make it worse
@prosenjitbiswas704
4 күн бұрын
What's the difference between conventional deadlift and RDL?
@prtkmhn2286
2 жыл бұрын
Holy shit.. I currently have back pain coz of RDL which I did 1 hour ago.. What are the chances hahaha
@flowmastaflam
Жыл бұрын
did you find success working on it, and if so what did you change? currently dealing with lower back pain every time i RDL and deadlift only
@SaoirseAnthony
9 ай бұрын
I do mine like you but others bend their knees so much more. Confused
@gomuscup2162
2 жыл бұрын
You don’t look up when Rdl and you do not arch your back either because it will deactivate your glutes, you are not doing it right…
@8jaime8
17 күн бұрын
It looks like he has a lot of curve in the lower spine, like lordosis. Is that safe?
@retrozzfuzionzz8677
Ай бұрын
How exactly does one reach failure with RDLS?? My grip gives out before my hams
@StanleyDo
Жыл бұрын
I can do the up movement with straight back but I have trouble bringing the barbell back down. My back tends to round at the bottom and I can feel it my lower back after 🫤
@lps8966
2 жыл бұрын
I find it hard to feel the stretch with both hams..often only one side, anyone got a solution ?
@potato-sweet
2 жыл бұрын
maybe try b stance rdls to focus on only one leg at a time? could be good to start with your weaker leg to put more of your attention there
@lps8966
2 жыл бұрын
@@potato-sweet thanks
@galihcd
9 ай бұрын
I feel degraded in that position
@josephprivate1802
Жыл бұрын
Hi odd questions I see your wearing shoes with the higher heel is it better to perform wearing those shoes or flat
@flowmastaflam
Жыл бұрын
people wear them to better plant their heels for balance and straight down force. probably up to how you feel while doing certain exercises
@SameOlHim
11 ай бұрын
Caked up tho
@reyazhaider3356
2 ай бұрын
Did these for the 1st time a few days back and my hamstrings are still sore😂
@bianca250877
11 ай бұрын
How can you avoid hamstring attachment pain (sitbones) when you are doing these ?
@sultanouda6583
Жыл бұрын
That’s a mixture of Romanian and conventional deadlift
@sureenwawa
Жыл бұрын
Will heavy load cause the lower back pain too?
@jeremycoleneely6337
Жыл бұрын
I would imagine because I started having killer back pain after upping my weight to make it more challenging. Now I’m thinking I’ll decrease the weight again.
@gregsullivan4565
2 жыл бұрын
Should you also keep your neck neutral in the bottom position rather than cranking it back to look in the mirror?
@SquatUniversity
2 жыл бұрын
It’s not dangerous to look forward. Most Olympic weightlifters look straight forward or slightly up during cleans and snatches which will mimic very similar positions as the RDL
@gregsullivan4565
2 жыл бұрын
@@SquatUniversity Thanks! Good to know
@potato-sweet
2 жыл бұрын
well what if your spine does stay straight but you still experience pain?
@cristhycantik8856
4 ай бұрын
Don't too much to avoid injury
@ethanwilliams1617
Жыл бұрын
Why does My butt/hip hurt a lot after and during rdls. After I can't even bend over bodyweight without pain
@mandot1000
Жыл бұрын
How to do it without going to gym.i don't have those weights at home
@stoneroses13
9 ай бұрын
Can someone with low back pain do this exercise?
@HN-bm7kf
7 ай бұрын
Good
@des-j11
8 ай бұрын
I feel tightness on my Lats when RDL, not my spine. Is it still OK?
@keidkirk6905
Жыл бұрын
As a romanian I have ro ask:WHY IS IT CALLED ROMANIAN???
@claudiam789
Жыл бұрын
pentru ca felul in care se face acest exercitiu a fost inventat de români
@chrisolson3240
Жыл бұрын
I think having a cat back and a large Arch would be very helpful in this position even with all deadlifts I've seen it time and time again on KZitem. They've had great amount of success lifting that way 😏
@ase06090
Жыл бұрын
Am I the only one who doesn't feel the hamstrings being worked whatsoever? All i feel is lower back and glutes.
@_SkaffaH
Жыл бұрын
ur doing it wrong, keep your head straight with your spine, so look at the floor when you bent over. also keep your back straight, no hyper extention.
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