RDLs and Soreness | Staring Strength Network Previews

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[@koleary1798]

RDLs only make you sore if you don't train them regularly. If they're included intelligently they absolutely will add size and strength to the hamstrings, which has phenomenal carryover to the deadlift while being less systemically fatiguing.

[@bobbobson4030]

Yes, the stimulus to fatigue ratio is higher than that of deadlifts

[@382u3uuej]

RDLs will make you sore but there is nothing wrong with that, I have been doing RDLs once a week on day 6 of my training ever since I started lifting 1 year ago, I made great progress but 2 or 3 sets is more than enough to fuck yourself up in a good way, soreness is not a bad thing it's merely a way of telling your body you had a good workout. In the way it's structured in my workout soreness is not a problem because the next day is my rest day and then I have one more day until I use my legs or lower back again, you merely need to know where to put them in your program or in any case just leave more reps in the tank to make it easier on recovery (and it will give you less results because of that too).

[@koleary1798]

@@382u3uuej 100% agree. RDLs let me sneak in an extra hip hinge movement during the week. Definitely agree on 2-3 sets, if we'll executed they'll leave you FUBAR for sure!

[@pistolpete7777]

This is all that needed to be said. Not the droning rambling of that video

[@everydaywarriors]

Or you could just deadlift, and recover, and deadlift more next time.

[@ArmwrestlingJoe]

Power snatch is way more exotic than the RDL. The RDL is pretty simple and doing 2 sets of 8’s will only help the deadlift

[@garymartin5672]

Agree, I think to many people over complicate getting stronger to the point that one's training becomes counter productive, if you want to excel on the big lifts just do them!

[@ntskl]

My primary deadlift variation is the RDL. I do them way more frequently than regular deadlifts because I don't want to fatigue my legs/hips/glutes for the squat session the following day. I don't find that they make me sore though when I do them heavy with few reps.

[@gavinvandraven]

RDLs actually work the eccentric phase of the lift, and the stretch is killer, especially deficit RDLs. I get way more growth in the hamstrings and glutes than with traditional deadlifts. To say that you can’t get strong doing them is bunk. Just like saying you can’t get strong doing incline bench or high bar squats. Yes you have to lighten the absolute load, but when you prioritize these lifts for a couple months and back burner the main lifts, maybe keep a top set of 5, but focus on the new movements, you will find hitting PRs in the main lifts comes easier because you built lagging muscles that the main lifts don’t hit as well. You’re saying sets of 5 don’t work on other lifts? Do a set of 10 on RDLs then next time add 5 lbs, sometime soon you’ll only be able to get 5. Just do 5’s from there. I’d swap out Dead’s for RDL and alternate with barbell rows, just to piss Ripp off.

[@CaptainYesz]

the last sentences hahahaha

[@MyMy-tv7fd]

I do not need RDLs because low-bar squats challenge my hamstrings rather well. I do not mind if anyone else does them though, I am quite happy to let them

[@AllTheCoolNamesAreTaken84]

Staring strength…dead in the eye.

[@ravigurung4348]

I do Rdls properly…but I never get sore …why ?

[@jippmaster1436]

Yeah, if you never train your hamstrings through any significant range of motion (squats and deads) you will be sore when you first introduce an exercise that actually trains that muscle effectively

[@BluegillGreg]

Yeah... there might be a middle ground where RDLs will have worth without disabling an athlete for 3 weeks. Moderate soreness on a new less compound exercise like the RDL can be a useful guide in learning how to engage that muscle in other more compound lifts.

[@Mukation]

I mean, a real heavy set of 20 deadlifts will fuck you up too, or any other excersice. I love Rip but man does he make shit up instead of just saying "i preffer this type of training" whenever he encounters an excersice or a way of training that is not 5 pounds a week on a set of 5 reps and eternal bulking. SS is excellent for beginners and maybe early intermediates, but that's that.

[@89sharlo]

Rip, I like good mornings, but I'm a novice. Is this OK? I still squat and deadlift like a good boy.

[@hasanc1526]

No. Fahve

[@scottcurtis2193]

Haaaaappppp draaaaavvve

[@38Fanda]

sqawt n ouhtz

[@zoikles1]

If you like good mornings, just do the SS squat. It's pretty much the same thing.

[@jcdenton2907]

Is 4 inches enough?

[@38Fanda]

rack pulls are only effective with very high loads

[@connorw360]

My hamstrings don't get that sore doing them ? Does anyone else get this? Or am I doing them wrong ?

[@james3876]

Do you get sore with any other weight training exercise you perform consistently?

[@jrodtopo]

Similar, I don't really get any in my hamstrings, but I do get some in my traps. I do them for like 3-4 sets of 8 with lightish weight.

[@ProphetFear]

You're probably bending the knees too much, not enough deficit, not enough hip extension even.

[@beesmongeese2978]

Title typo

[@crucifixgym]

People who think soreness is some kind of personal award are hilarious.

[@Nic-kt6of]

What?!

[@littlethuggie]

He said an RDL is "exotic", but snatch isn't...... But you know, those "two-ended muscles" lmao

[@joebot9309]

RDL's are terrible for us older folks - they grind away on the lower back. Just stick to deadlifts, squats, carries and Glute Ham Raise.

[@brentatkinschryssilvestre8012]

I'm 54. I don't go crazy on them. Warm up for heavy Dead's is all I use them for with 225 or just the bar up to 135 when warming up for the usual 3x5 squat workout in the early Am. I don't " program" them though. Warm up exercise only.

[@SugarWeasel1227]

False. RDL's allow you to get more out of less weight. Conventional deads are waayy too fatiguing

[@pistolpete7777]

I feel the way Rip presents himself, he doesn't actually know what he is talking about. He is not well spoken; but more of a old "wise" aging bro

[@james3876]

You feel that way? Lol, feeling over analysis is the defining attribute of bros. Kinda know what you mean though, think it helps to remember Rip's main focus is on novice lifters who all have a habit of overcomplicating muscle growth. He keeps things simple, and seems to have seen that most people benefit from that. Consequently his advice is counterproductive to more advanced lifters trying to eek out a bit more from their potential. Like the milk thing, it's a quick and convenient way to work in some protein, but most lifters above a certain level cut it out. It's still a great food staple for hard gainer kids with no money.

[@pistolpete7777]

@@james3876 I think that was a great reply. I consider myself at least an advanced athlete being in the weightlifting game over a decade and strengrh Training for 20+ years. I'll be at the masters worlds this December. His entire message isn't bad but like you said, basic

[@twoonthewall]

@@pistolpete7777 the clue is in the name: starting strenght. As said above if you find yourself at an advanced level with years of experience lifting the main thing to be gained here is how to teach someone else starting out maybe?How many experts , in whatever discipline; music, sports, academics are poor teachers because they can't simplify and guide a novice from starting out to intermediate level, where they can start to make some educated choices for themselves. I would be very slow to knock somebody that puts themselves out there, says what they think, record lectures, writes their ideas in book form and leave them selves open to critism, and even then as the man says in this video he is allowed to change his mind too along the way, he doesn't claim to be perfect

[@keenanschouten2582]

Unnecessary movement. Stop looking for excuses to avoid focusing on lifting heavy, which is the most important thing for weak people to do. Period!