Newbie Questions Strength 1

Scrawny Mike · 07-15-2009, 07:56 PM

What is a Romanian DL? How is is different from a DL?

How does one Max a Pull up?

I'm used to routines that make me feel weak. I'm not used to them making me feel stupid

LisaS · 07-15-2009, 08:20 PM

I don't have my book here - are RDL not explained in the exercise section of the book? Or did you read that and still have no idea?

Scrawny Mike · 07-15-2009, 08:31 PM

Quote:

Originally Posted by LisaS

I don't have my book here - are RDL not explained in the exercise section of the book? Or did you read that and still have no idea?

Explained, still clueless, sounds like a deadlift

missjane · 07-15-2009, 08:52 PM

A conventional deadlift starts on the floor and you pull from the floor. You end each rep on the floor with a stop. Then, pull again.

A RDL begins standing, with the bar hanging in front of you. You bend forward, sticking your rear out, keeping the bar close to your leg, and lower it until you feel the pull in your hamstrings. You don't go to the floor. Then, straighten. Your back needs to stay in its natural arch and not round. Bend forward again, etc.

Completely different movements.

ETA: See this link: difference between romanian DL and regular DL

ericw · 07-15-2009, 09:36 PM

In a romanian deadlift, you lean forward from your hips, pushing your hips back while maintaining the natural arch in your back as you guide the bar down against your legs until it's at midshin level or lower. Essentially, you are bending at the waist. Whether you go to floor or not is personal preference - some like to deload the bar between reps.

In contrast, the traditional deadlift begins in a squat position with the bar directly below shoulders (at the ankles). Pushing straight down through middle of feet while straightening knees and dragging bar up shins, over knees until fully erect, shoulders back. Then dragging bar over knees and shins, return to squatting position.

Scrawny Mike · 07-16-2009, 11:06 AM

What can I sub for it? Looks like to much strain on the lower back

LisaS · 07-16-2009, 11:14 AM

Do you do conventional deadlifts?
It is no more strain than a conventional deadlift (if done properly).
You do have to brace, but you have to do that for any lift, right?

In my opinion, "bend from the waist" is a bad cue for this because it can imply flexion of the trunk. This is not done. I like the cue "push your butt back" - I think it better conveys that you are really hinging at the hip (like lowering a conventional DL) with the trunk/back in an essentially fixed and supported position.

It really is (conceptually) a DL from just below the knee - but done in reverse (starting from the top) with attention to how the bar is lowered by "pushing the butt back". You never get to the point where you have to bend the knees to lower the bar further - you lower to the point that your posterior is nice and tight and ready to snap you up when you come to the lifting part.

dianas · 07-16-2009, 11:20 AM

Good explanation Lisa--I've always thought of the RDL as originating from the hips rather than the waist.

I also don't find RDL harder on the back.

DanceDiva · 07-16-2009, 12:22 PM

Quote:

Originally Posted by Scrawny Mike

What can I sub for it? Looks like to much strain on the lower back

Use a lighter weight and work your way up.

If you keep avoiding the good exercises, you're going to stay scrawny.

ericw · 07-16-2009, 06:00 PM

in retrospect...I have to concur...when I referred to "bending at the waist" I meant that that is essentially what it looks like as compared to the conventional DL as opposed to the "squatting" position taken with the conventional. I agree... what is actually occurring is a shift in the hips as the butt pushes outward.

I don't find them to be any more of a strain than the conventional but they are very different from one another. The main difference with regard to the execution is the "squat" movement involved in the conventional....it shouldn't occur in the RDL

Hunter · 07-17-2009, 10:02 AM

Quote:

Originally Posted by Scrawny Mike

How does one Max a Pull up?

If you can do pull-ups properly (full range of motion, chin above the bar, etc.), you "max" by adding weight. Most gyms have some sort of strap you can put around your waist from which you can hang a dumbbell (I use the strap from the Nautilus calf-raise machine). At the very least, hold the DB between your feet while you pull.