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
@user-fl6jf4pn2o 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.
@kbflorida8882 жыл бұрын
I can’t tell ya how many times I heard, “push your butt back”. Now it’s simply “hinge” keeping your trunk stable.
@RohannvanRensburg2 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?
@discodancer222 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.
@akafoxyred2 жыл бұрын
I agreed.
@ThePainkiller99952 жыл бұрын
Doesn't make a difference. Stop noceboing yourself
@akafoxyred2 жыл бұрын
@@ThePainkiller9995 it make. You can injure your neck.
@freekingsweet666 Жыл бұрын
Exactly
@theeccentric7263 Жыл бұрын
I was recently told the opposite but this makes more sense to me
@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.
@gutorpg2 жыл бұрын
This is by far the best KZbin channel ever
@SquatUniversity2 жыл бұрын
Thank you
@PaulSmith-pr7pv2 жыл бұрын
Indeed
@aspiresk8boarding6 күн 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
@ironclad4522 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!
@TheNativeTwo8 ай 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.
@aspiresk8boarding6 күн 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
@NickJennison2 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 😉
@ThePainkiller99952 жыл бұрын
Based and true
@tomashgrey5510 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.
@xdomgames4451 Жыл бұрын
You helped me a lot in only 30 seconds it’s so unbelievably, thanks!!!
@khoabui13926 ай бұрын
Thank you so much doc, i was suffering from a back pain while doing dumbbell romanian dls. This really fix the issue
@jdpbk9310 ай 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!! 🎉
@alwaysturntonhood11 ай бұрын
Broooooo thank you soooo much, it actually feels right when lifting now
@rosebrina72912 жыл бұрын
Your videos are so helpful :)
@xanderwolf1715 Жыл бұрын
Love the animation of the video
@briannaoke15794 ай бұрын
Thank you. I'm in so much pain today. I didn't brace
@dustinlerch92722 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
@josedavidherreramerchan12162 жыл бұрын
The best channel!!!! Dr. Can you please explain how to use this in hip thrust. Thanks!!!
@marlekat44482 жыл бұрын
Omg I needed this so bad!
@GG-jn9fx Жыл бұрын
I can do rdl’s fine without lower back pain considerably heavy. But I can’t say the same for conventional dl 😭
@srichandrasamanapalli605011 ай бұрын
Exactly!!
@wolfjones24386 ай бұрын
Sumo is your friend.
@mylegguy8115Ай бұрын
Long torso and short legs is better for sumo
@MP-hu7rk2 жыл бұрын
I cant do rdls i always hurt my back
@prathapganesh702111 ай бұрын
Nice information.. Thank you
@BigDees192 жыл бұрын
I don't get whats a trunk ? what part of his body is a trunk?
@charlesrayiii Жыл бұрын
BUTT
@michaelpham42387 ай бұрын
Bracing with your abs is the most important thing... use that for squats and deads to save your lower back
@skullfc421511 ай 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
@rekik662 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.
@noidea23388 ай бұрын
It's dangerous to keep your breath for extended times while lifting, so definitely reset your brace
@vince54172 жыл бұрын
The Tyson Cameo !
@9770G2 жыл бұрын
Who doesn’t want a strong lower back though too?
@neilaloysius36342 жыл бұрын
Stress doesn't mean you'll get a strong lower back
@MrJob2472 жыл бұрын
@@neilaloysius3634 it definitely correlates in this case
@fartmaster--po4ti2 жыл бұрын
Strengthening your lower back is the entire purpose of the rdl
@user-sc9oy1kz8g2 жыл бұрын
@@fartmaster--po4ti No its for hamstrings primarily
@OMAR-vk9pi2 жыл бұрын
@@neilaloysius3634 that’s exactly what stress means 💀😂😂😂😂 I’m embarrassed for 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😢
@gioplease68482 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. 👍
@Ilias24.5 ай бұрын
Thanks
@badrfajli67945 ай бұрын
good job
@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?
@deeeich267Ай бұрын
Why do some people bend at the knees towards the bottom?is this incorrect?
@dickensmpamande88772 жыл бұрын
Nice
@bigguy4u9896 ай бұрын
pulling with a slightly rounded low back helps engage the glutes more and it’s not even dangerous.
@bianca2508777 ай бұрын
How can you avoid hamstring attachment pain (sitbones) when you are doing these ?
@HN-bm7kf3 ай бұрын
Good
@Volpasaur Жыл бұрын
what core exercises are good to improve at this?
@DavidSXXX4 ай бұрын
I feel tightness on my Lats when RDL, not my spine. Is it still OK?
@krish34263 ай бұрын
Bro got an entire cake bakery 💀
@CompaCookies2 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.
@potato-sweet Жыл бұрын
well what if your spine does stay straight but you still experience pain?
@bballboarder0192 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?
@rawjunk2 жыл бұрын
You could try this: kzbin.info/www/bejne/Z5zMe4yem5qKiJY
@joejack14522 жыл бұрын
I feel some odd sharp pain in the romboids like in the upper back area
@holla_j8 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.
@troybutler-hopkins5832 Жыл бұрын
Is there an advantage to doing these in squat shoes?
@carlosraw76032 жыл бұрын
Nice, i prefers neck + back right, same axes
@gianmarcoconte243911 ай бұрын
What if i feel upper back? Do i need to squeeze the traps e retract the scapula?
@MrHorkster2 жыл бұрын
Also don't forget how tight your midback should be and shoulders down, head positioning.
@karthiksag19 ай бұрын
Do you need lifting shoes for pull exercise such as rdl
@stoneroses136 ай бұрын
Can someone with low back pain do this exercise?
@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
@sliceofpay2 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-vk9pi2 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
@ice-xv1hi2 жыл бұрын
Or try a hex/trap bar instead of a straight barbell.
@thepetiteotaku7 ай бұрын
So what's wrong if i feel it in my upper back?
@uraddiictOnx3 Жыл бұрын
I feel like everyone of my problems lifting can b solved by breathing/bracing 😮
@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
@molihuacha8 ай бұрын
How many reps is ideal?
@bzorbbob81711 ай бұрын
What is "the trunk"?
@jordanfeldman8962 Жыл бұрын
Core compression...pump the inner tube!
@mandot10009 ай бұрын
How to do it without going to gym.i don't have those weights at home
@CianoXoC8 ай бұрын
Caked up tho
@capybararctic9627 Жыл бұрын
It's like hamon. Gotta get that breathing right
@StanleyDo9 ай 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 🫤
@SaoirseAnthony5 ай бұрын
I do mine like you but others bend their knees so much more. Confused
@flippineck28254 ай бұрын
I've tried everything and I've concluded I just can't do this 😂
@roxybello2 жыл бұрын
Seria bueno subtitulado al español
@nepals2409 Жыл бұрын
What if I feel it in my upper back
@kaidantienkulkija2 ай бұрын
i just dont get this move (yes i just started) i cant seem to get it right
@lps8966 Жыл бұрын
I find it hard to feel the stretch with both hams..often only one side, anyone got a solution ?
@potato-sweet 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 Жыл бұрын
@@potato-sweet thanks
@user-of7qi2zi6z Жыл бұрын
will my pain go away?
@tails_show_tv10 ай бұрын
My lower legs keep bending help
@WillWinterss2 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.
@WillWinterss2 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.
@readywhen2 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!!
@111kino2 жыл бұрын
And back extensions, loaded when possible
@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.
@gregsullivan45652 жыл бұрын
Should you also keep your neck neutral in the bottom position rather than cranking it back to look in the mirror?
@SquatUniversity2 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
@gregsullivan45652 жыл бұрын
@@SquatUniversity Thanks! Good to know
@mhill24682 жыл бұрын
I tried it just body weight right now and still feel it immediately in the lower back. Trained this morning where warm up was with a barbell, lower back was sore from earlier this week, and definitely felt it more on lower back so maybe it’s more from soreness than not hinging correctly?
@kainoa30782 жыл бұрын
muscle soreness is what you wanna feel, spine compression is a problem
@Bettersucksaul Жыл бұрын
You should not be weightlifting if you have back soreness, stick to cardio. If the weights are what caused them and not an injury or bad posture you need to fix smth before you blow out your back...
@snakeeyes20a Жыл бұрын
I strained my left hamstring last week been hurting since
@thghtfl2 жыл бұрын
I would recommend bear feet in this exercise instead of using weightlifting shoes
@mattshavo21372 жыл бұрын
Can bad performed romanian deadlifts cause a light scoliosis? Because I finally went to the doctor after like 2 years of ignoring my low back pain and I have that 😭😭
@Bettersucksaul Жыл бұрын
You cannot get scoliosis from exercises unless you traumatically injure them. Scoliosis is largely genetic.
@wilkinsos9 ай 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..
@esky820810 ай бұрын
My back rounds
@alomarybarra53906 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
@sulezraz Жыл бұрын
0:27
@prtkmhn22862 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
@cinemaafghan Жыл бұрын
Like
@co66727 ай бұрын
hey guys, what are the benefits of rdl's compared to conventional deadlift?
@anahi.1i7 ай бұрын
Rdls are for your glutes
@aspiresk8boarding6 күн бұрын
Rdls really hit the hamstrings and glutes and prime the perfect hip hinge movement. People can do deadlifts and hardly feel their hamstrings working and I think this can lead to the back doing too much. Deadlifts often tweak my back while rdls rehab and strengthen my back. They changed my life
@user-p6-3561 Жыл бұрын
Romanian deadlift
@gomuscup21622 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…
@keidkirk690511 ай бұрын
As a romanian I have ro ask:WHY IS IT CALLED ROMANIAN???
@claudiam7899 ай бұрын
pentru ca felul in care se face acest exercitiu a fost inventat de români
@johnraffensperger8 ай бұрын
Thank you, Squat Uni! Mr. Gray, you were a terrible 8th grade gym teacher.
@bartk86722 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
@sultanouda658310 ай бұрын
That’s a mixture of Romanian and conventional deadlift
@Hexil Жыл бұрын
Don't forget to kiegel
@WeaponxiD Жыл бұрын
Still has pain
@cristhycantik885628 күн бұрын
Don't too much to avoid injury
@chrism.17499 ай бұрын
Why aren’t you just letting your arms free hang with the bar?