Today I'm doing Fat Loss I plan B for the first time.
In reading the deadlift (p. 106) versus Romanian Deadlift (p 111) I'm not sure I can tell all the differences. Sure, I understand that the start of the Romanian is the end position of the standard, but in the middle of a set, what's the difference? From the pics it looks like Romanian has the back much more arched and extended. And I guess the bar doesn't go to the floor? So it's like a good morning with the weight below instead of on top?
You don't bend the knees in the RDL to the same extent as the DL. For the RDL, with the knees slightly bent, you bend forward at the hips (knees stay as is) down to the point where your back is parallel to the floor. Maintain a nuetral spine position. Then extend your hips and stand back up - you'll feel it in your hamstrings.
A deadlift starts and ends at the floor. When you start lifting, first you extend the knee with the quads and then you finish by extending the hips.
The RDL starts at the top. You lower the weight by pushing your butt backwards and stop when there is a max stretch (bar will be about knee high or perhaps a bit lower depending on your particular anatomy) - then you drive up by extending the hips and locking out. There is little to no knee flexion on the way down nor extension on the way up.
Dan John has a great video about teaching the RDL - I'll see if I can find a link for it.
Here is a video - he talks about many things and it is all worth watching but starting at about 30:00 he talks about the Olympic pull - and in the process, teaches the reach back & extension of the RDL
FLI - Deadlift v. Romanian Deadlift
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