How To Romanian Deadlift (RDL)

Here’s 3 tips to perform a correct Romanian Deadlift (aka the RDL) with JPGcoaching.
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[@snorlaxcom]

Plate under front of foot helps feel the stretch in the hammies. Opposite of what you do with a squat shoe.

[@maxpowers4436]

Bad idea as often with most people that over stretches the hammies from the other end. Really is no need

[@snorlaxcom]

@@maxpowers4436 Good idea as most get nothing from the exercise because they don't feel it with lighter weights and then needlessly go heavier.

[@therebelfrogy9287]

Then you need some ankle mobility my dude before performing the exercise. Body joints don't joke with the weight, they either fight or die dragging the weight with them

[@OmnivorousPancake]

You feel the stretch in the calves, which also cross the knee joint, not the hams. Hams have nothing to do with feet

[@Hb-cz3il]

This just accelerated the development of plantar faciiatis in myself I'd recommend getting a foot analysis and finding out the volume and arch of your foot and how you distribute weight on your feet.

[@KawhiLowry]

Bro casually repping 150s

[@oopalonga]

and bro casually holding 150lbs in each hand. . ike wtf kinda forearms trength is this. i now believe in aliens

[@okboomer250]

@@oopalongano wrist wraps too

[@Skyrim279]

You'd be surprised by the amount of weight you can RDL

[@TheBrick534]

Load RDLs up big for massive hamstring gains

[@bobdarrick2628]

@@Skyrim279how much should I do for RDLs? For deadlifts, for working sets I would do around 110kg. For RDLs, is 75kg fine or should I go heavier?

[@Jordan-jy7pg]

I do them with 5 second eccentrics for 3-4 sets of 5+ reps. Quick tip: do not do this. Start off with 1 or 2 sets at most if you’ve never worked out your hamstrings. You won’t be able to walk for 3 days.

[@tomlarcher1]

Yes, I learned this the hard way. But now it's one of my favorite lifts and my legs have never felt better.

[@alejandrocortes3341]

The foot thing did it for me! Instantly felt the burn in my ham on the first rep

[@thghtfl]

The thing is, squat shoes would slightly change the angle of your hips to the ground, essentially lessening the stretch to the hamstrings. Squat shoes are meant for squats and bench if you insist. Otherwise, like in RDLS, they're probably counter productive or negligible.

[@AlexMartinez-hr5gm]

Best way Is always bate foot

[@SweetPappyJones]

This is a low key gem 💎 right here. Nice demonstration!

[@owen2002]

Put one foot forward about a foot and this places emphasise more on one hamstring and just switch foot each set

[@hasiynafall1668]

Awesome suggestion gonna try

[@Xdev1lG00D]

I like thinking about driving the hips back and down at the same time

[@trevtkd]

The biggest keys that you missed: 1) adopt a wider grip (snatch grip is the standard for this lift) and 2) don’t wear lifters as they raise the heel and lessen the stretch you can get at the attachment of your hamstrings.

[@mikecantin7760]

Best tips on this channel 🔥

[@johnahn1117]

Love the anatomy animations. Thanks!

[@geezydeezy]

I do have a tendency to keep my weight on my heels. This video is a good reminder to keep checking yourself.

[@1229vanetta]

Thank you for mentioning the thing about the chest and not to be so focused on having your chest lifted up because that was actually killing my back more focusing on my hips going at words that definitely made me feel my hamstrings and glutes for that

[@tylerbaker3611]

This is exactly what I needed thank you!

[@PaulSmith-pr7pv]

Thanks Dr Aaron

[@heathermunoz6282]

It's so awesome for osteoporosis and slowly increasing your load.

[@damianvankalsbeek6890]

I have the issue that when i come back up it seems i have movement in the lower back

[@rbanerjee605]

Well you do don’t you?

[@curtisbrockwell5757]

I was Trained to keep my head up and chest out. This keeps the back straight and the shoulders from slouching.

[@ST-rj8iu]

i have been coming up on my heels. good to know about the foot.

[@7figur3z41]

Fire advice 🙏🏽

[@oopalonga]

Love ur vids man. I do this one legged and can only do about 20lbs :/

[@VanTha08-z9i]

How much can do do know?

[@Argentum4761]

I prefer to target my glutes with rdls by slightly bending my knees

[@vulturesiii6450]

Does this still targey hammies?

[@teddychalgren]

Make sure you're wearing the appropriate foot wear, flat bottom shoes, for stability.

[@WizaGaming]

Bro is that Cassidy Campbell towards the end 😂

[@dsaikon]

I never feel it in my Hamstrings, just my low back. Despite hinging correctly and keeping the weight centered over the middle foot

[@dsaikon]

Also i keep a straight upper body posture like in the video

[@hrishabhgoel6876]

bro i deadlift with that 😢

[@drogblox1517]

Thanks, I know how to steal big things😊

[@mariafernandacastillo6445]

My fav

[@kevinbihari]

How about lean on toes and wheight in front of you. Also, go low. Full hamstring stretch

[@DrBoombay86]

Hello can you also brush up on the head position when performing RDLs and Dead lift

[@jabroni359]

I feel it with dumbbells but with a barbell I don’t.

[@barbelliusshrug8363]

What is the breathing pattern during RDL

[@frangarcia2966]

I do the same as with sqats, breathing Up and holding all the way dawn an Up again

[@jonmolina948]

Inhale before going down. Fart on the way up.

[@MangoOverthere]

Inhale going down, Exhale going up. The "Workout" in this movement comes from lifting the weight UP as your muscles mainly only support it whilst going down.

[@sherriec.134]

Amazing! I didn’t think it was possible to improvee cellulite so much. And derply inspiring!!

[@blackredd6563]

If you have issues with this lift, I’d recommend the good mornings

[@tepidlemming]

How did heel pressure become so prevalent anyways

[@ijmwpiano]

Idk but literally heard it in high school all the time

[@ירוןגולן-ב8צ]

do you have traditional dumbbells deadlift tutorial?

[@genomedia44]

Wrt #3, both yourself and the first guy don't have much rearward movement of the butt, which is what I thought would be part of what makes a RDL, what am I missing?

[@nar8firr85]

Can you explain difference beetwen straight shoes and not? Thanks!

[@jasonmart1081]

Aaron, shouldn't your hips be further back, such that your shoulders are vertical over of the bar?

[@banditdawgs]

Don’t elevate your heels.

[@stevennelson1529]

I have issues when I'm walking up to the weights......I just don't wanna do it😧

[@minceraftfornite4334]

Just go lighter homie and go get it

[@stevennelson1529]

@@minceraftfornite4334 I like your encouragement...thX. I know what it's like "going after it!" I been going after the "Sword" . Do you know what that means, the "Sword of the Spirit"? Enjoy your day !

[@minceraftfornite4334]

@@stevennelson1529 it’s like that line from boy and the beast use the sword of your soul

[@Trent_Wrlddd]

How exactly should my hamstrings feel while doing it?

[@gila2753]

whos the guy in the beginning

[@nomnomguyofficial7489]

What shoes do you recommend for weight lifting? Please tell me for india

[@cgz24]

I tried the dumbell RDL for the first time a few days ago. I only feel the stretch in my right hamstring and it also trembled pretty heavily. How can I make sure I also feel the stretch in my left leg?

[@davidcardinal3654]

I’m no expert but it might just be because that hamstring is tighter and/or weaker so you feel it more. You can do single leg rdl on a back extension machine to isolate the weaker leg

[@sohailislam3416]

I’m the exact same, my form looks perfect, my feet are angled the same and level with each other but I feel it in 1 ham but not the other

[@spongechameleon6940]

I noticed at the bottom of the lift that your shins don't tilt forward. Is it bad to keep going lower so that your shins start tilting forward into the starting position of the deadlift? I've noticed my hips are already all the way back once I've reached that point.

[@ManUntdForever]

I only ever feel rdls in my glutes, never hamstrings.

[@mainaccount0007]

Feels so wrong to me, everytime I go down it feels like I should start rowing it but I keep telling myself its down then up. Just feels like I'm missing a step not rowing it lol.

[@chaytonpolo7128]

💪🏽💪🏽🔥🔥

[@jefa_]

I feel the stretch very well, but I don’t feel the contraction. I don’t get it

[@astro3586]

Is this the same as a stiff leg DL

[@tiodeniz]

I got pain on my lower back at 00:26. What might be the problem?

[@grindhage]

I actually tried out RDL's first time today but I had a hard time feeling my hamstrings. I'm thinking it might be beacuse I'm too flexible though, is that common? When warmed up I can almost touch the ground with my palms for reference.

[@waitam5014]

I think not because I too can touch my palms to the floor when warmed up. And I assume when you placebyou palms on the floor you can still feel hamstrings stretch and as do I. Anyway, I think somehow your spine is not fixed and “stiffed” during RDL. try videotaping your self and see if you can spot the issue.

[@davidthomas4394]

You're probably going too heavy, do them bodyweight

[@Progamer-kq7mv]

Help me i have 2 shoulders that are messed up, left one is in constant pain and cracks with any movement and can get locked up and i have to undo the movement that locked the arm to fix it, and my right shoulder has a point where it will physically jump a section in my muscles where its idk but i can't make a full rotation with it and when i hit that jump in my mobility its painful as hell, and because of the left shoulder being out of place its effecting my neck now and is pinching nerves on the top of my spine and because of the pinching in my spine the bottom of my spine is being pinched and my hips are being effected by the lower spine and making them have serious pressure all the time so i have to crack my back but by cracking my back its hurting my spine which made the middle of my spine extremely weak i can't lift a empty plate without feeling seriously crushing in the middle of my spine and it hurts so much, i am 17 years old this shouldn't be happening to me yet this is a cry for help doctors don't know what is wrong with me a chiropractor made everything worse and all i hear from everyone is we can't help you, someone who has any possible idea or know anyone who might please help me im in so much pain always.

[@isaiahfearon7318]

Hamstring pre fatigue set!

[@curtismullings]

My hamstrings are tight too. Can this be a stretch?

[@kevinthai6777]

i do feel them, but i hate the feeling of the weight stretching my hamstrings. it feels like its ripping my hamstrings apart. its the worst feeling ngl, im just gonna stick to leg curls

[@kennokai]

That stretch is a good thing. Not only does it improve hypertrophy, it also improves flexibility. You’ll get used to it, RDL’s are far more effective than leg curls!!!

[@Anonymous-xr8hx]

If you want to maximise the benefit to your hamstrings you'd be better off getting used to the feeling of RDLs. Leg curls don't work all 4 hamstring muscles. To get a complete workout you should really be doing something like RDLs followed by leg curls (you can look at alternatives I guess but curls alone is not enough if you want a full workout).

[@waitam5014]

Perhaps you can try limiting your range of motion and only come down to a comfortable stretch and maybe in conjunction use lighter weight.

[@ItsNerkEm]

No one’s going to comment on those 150 pound dumbbells?!? 😮😳😳

[@princerak8881]

That's not hard

[@razasyed575]

lets see you do it clownbag@@princerak8881

[@d3f3kt57]

Why the hell are you using squat shoes for?

[@SunnyPickles92]

How do I save this?

[@matt-h2t1o]

Rdl is a quad and glute ex. The hamstrings bend the knees they don't extend them, if you want to train the hamstring then gravity has to work against them, not with them

[@dendenmushi4324]

where are the shorts from?

[@chunkplunk]

bruh what are those dumbbells

[@ValentinNikolov-oo7zh]

Bro u using weightlifting shoes

[@raj006]

Why do I feel it on my lower back too while doing RDL can you please explain

[@lb61936]

Because it works your posterior chain. Which is the lower back muscles. As long as there is no pain that’s fine

[@pachaaaspaisa]

This is very wrong, to say to distribute the load on your feet throughout. The bulk of the load should strictly be on your heels because that's the line of your Posterior chain's center of gravity. This is why BBers tell you to wear chuck converse's or go bare foot to do any DL variation. Plant your foot and push with your heels. The DL is not a pull movement, it's a push movement.

[@pinguinopenguin2559]

😮

[@jessewalker7735]

Is it bad to lock out knees in a RDL?

[@andrewpantalones]

I can’t get this movement right 😭

[@judod97]

why would anyone look ahead when DLing,omg

[@Cucababy5]

Yes, I feel like his neck was hurting the next day

[@TheHmz3]

First dude could rep me and not even break a sweat 😓

[@bakhtiyarguseinov9402]

Rdl doesn’t work hamstrings, it works glutes…SLDL works hamstrings

[@guitargod3545]

This makes no biomechanical sense, if your not feeling rdl in the hammies, your %100 doing it wrong... its also pretty much impossible to do any of these kind of movements without involving every muscle in the area. This is emphasizing one group over another but they all get worked.... that will be 10k for your lessons.

[@kindafatkindastrong5683]

Wouldnt agree completely with tip number 3 i would say you should still load the heel more than the toes but you should actively keep your toes on the floor

[@MrPotScraperz]

My Ahh and hamstring Jesus Christ

[@momoflows1923]

Goofy ahh dumbells

[@tiagovazkez9356]

And go all the way down, not like in the video.

[@unknownplayer7667]

You don’t need to go all the way down

[@lizardking3268]

Fake weight

[@JoseGarcia-qd4rr]

Tfoh ! 150! 😂