Romanian Deadlifts Are GODLY!!

[@6pac.]

This guy convinced me to lay emphasis on my upper back, then he convinced me to do neck training and now he has convinced me to do RDLs. Everything gave results to my physique.

[@AlexLeonidas]

My man!

[@maonyksmohc9574]

how to train the neck safely tho?, nothings more important than the absolute health of my spine

[@driftin_memester2228]

@@maonyksmohc9574 Proper form and no ego lifting

[@xAngryGiantx]

I can second that, it’s helped me fill out my 6’5 frame more efficiently. Alex is easily the best natural KZbinr out there

[@bobdarrick2628]

That’s unfortunate man. Upper traps hinder people’s physiques.

[@sachinganpule5421]

Alex, these really are GODLY. I noticed that once I started doing RDLS, I never again had back pain when I did back squats. My spinal erectors got so strong , along with my glutes and hamstrings , that my back squat max shot up by 40 lbs

[@AlexLeonidas]

Wow so these alone corrected your spinal erector weakness.. now THAT'S WHAT'S UP!

[@TheRealGuywithoutaMustache]

I personally started doing this lately and I’ve been noticing a lot of glute gainz

[@primerpure8660]

reject modernity and weakness, embrace gorilla glutes

[@tori528]

the fact that you're famous for commenting, watch anime AND lift makes me really happy tbh

[@dustplanderlinde2202]

@@primerpure8660 Hell yeah.

[@Millogang_]

This, and also weighted hyperextensions.

[@MonkeyBarsEveryday]

my guy

[@MrPtrlix]

Treating RDLs as my main posterior chain exercise have also taken care of the lower back pain I used to get after squats. It feels like I now have complete control over the back portion of my body. Doing bench+RDL twice a week, and squats the other two days. Recoverable.

[@farhanhussain_]

Keep an eye on overuse issues, bro, that build up over time. Two squat sessions and two deadlift sessions in same week can overwork the hip and erectors especially if using heavy weights.

[@MrPtrlix]

yeah i switched over to chest-supported rows and whatnot as accessories to decrease the otherwise lower back load. I'm maybe early intermediate so the weights aren't crazy high

[@jahimuddin2306]

@@farhanhussain_, Two squat sessions are fine.

[@craigdaker123]

Bench 2x a week heavy RDL day heavy squat day is gonna be more recoverable eventually

[@pvnchos1478]

Eveytime time I do em I get a lil lower back pain. Y’all think ima doing it wrong? Kinda noticed that he was looking downwards while doing the movement

[@Stinky805sm]

I have been doing Romanian deadlifts for 1 year now and my strength has carried over into my back workouts and overall the amount of stress my body can handle while working out. My hamstrings have grown, my traps can handle more weight comfortably, my back is stronger , my body overall can handle more stress comfortably, and my ass is getting big

[@Flexatron86]

RDLs will build some immense hamstrings and will give you a strong lumbar as well. As a Personal Trainer and a Powerlifter I approve of this content. Keep up the phenomenal work Alex.

[@DrSwole]

RDLs are the secret weapon of the hip hinge world 🔥

[@XXLRebel]

I'd argue hip thrusts are the king of hip hinge exercises. Huge overloading benefits

[@tabouligum7300]

@@XXLRebel i want to start doing hip thrusts but i only got 90kg of weights at my home gym bar included. How far would that take me before i gotta buy more weights

[@XXLRebel]

@@tabouligum7300 Depends on your level of experience. You can modify the intensity by doing slow eccentrics, pauses, add bands but I'd say you max out pretty quickly with 90kg. Having said that you can still work with that weight to get good gains until you get access to more weight. Just start doing them bro💪

[@jumbothompson]

Definitely not thrusts.. Kettlebell swings and RDL's.

[@Shannon_Robbie]

@@XXLRebel Unfortunately many people don't use proper form with Barbell Hip Thrusts and don't tax their glutes properly.

[@skinlikewinter7178]

I only do rdls over true deadlift variations as it’s the only hinge that doesn’t flare up an old injury. After using them regularly with trap bars, straight bars, dumbbells and landmines I have come to find that for people that just wanna build a solid posterior chain the rdl is probably better than a true deadlift . I think a lot of novice programs could benefit from adding rdls over conventional deadlifts for the first few months so that a newbie can build up their backside before pulling from the floor.

[@AlexLeonidas]

Lots of solid points here!

[@AS-qj5eh]

How would you program the rdl in the novice program as conventional dl replacement?

[@ajithsidhu7183]

@@AlexLeonidas hi can you please do on sets and reps for bodyweight to gain size i just got push uo andnpull up bar to do defiiet bar like you said

[@ajithsidhu7183]

@@AlexLeonidas kindly advice ffoprure bodyweight

[@pouihurmen]

@@AS-qj5eh 3x8-12, 2x a week, snatch grip on one of the days

[@Elitegama2]

Alex has consistently been putting out informative and positive content for YEARS now. It's just crazy to see his progress and how he has surpassed all of his haters in strength and size.

[@kaidiawara2366]

RDL is an amazing accessory. It has done wonders for my deadlift, squat and back development. And I don’t have to break weight off the floor which is very draining on the CNS.

[@Zeromeus]

Did minimalist bullshit for years, only training conventional and wondering why I couldn’t get stronger. RDLs changed everything for me. Finally hit a 405 conventional after years of stalling and the gains keep coming. As usual, incredible video. Thanks for all the fantastic content.

[@BfhFr34k]

How Do you Stall on a 405 deadlift? You gotta eat, son.

[@miz528aaaaaaa]

​@@BfhFr34k 405 is heavy tho m8

[@BfhFr34k]

@@miz528aaaaaaa yes, for a 12 year old

[@miz528aaaaaaa]

@@BfhFr34k Haha am in the mid 600 puller on conventional deadlifter training about 10 years in my packed busy gym were iv been going last 6 years don't see many pulling 4plates of the floor fella

[@Taophysique]

RDLs are my secret weapon for godly traps 😈

[@Han-nk3io]

Working them Hams while sneaking in traps work💪

[@alihasanaxe4936]

Would love to see a video from you about traps

[@khamzarauan1132]

Where were you man!?!?!? WE ALL MISS YOUR ADVICES ON HORIZONTAL CARDIO!!!)

[@jollygoodgordon5580]

How when u don’t have godly traps ?

[@jollygoodgordon5580]

And u should focus on legs more cus only having upper body with toofpick for legs don’t look good brah.

[@kylejarmolych]

RDL’s are the best. I got my RDL from 225x8 up to 365x8. My back and hams skyrocketed

[@DannyBoy426]

What’s the progression scheme ? Double progression?

[@anthonyrivxra]

I can 100% agree about RDLs. I’ve gotten them from 225x6 to 280x8 and my hamstrings have BLOWN. Can’t wait to hit my 315x9.

[@KingAdjust]

I'm at 230 for 3 sets of 4 as a novice is this good? I love RDL'S my hamstrings are growing for sure

[@Wolfuskaktus]

The current uploading frequency is GODLY

[@AlexLeonidas]

My energy is back, so expect more content brother!!

[@ninety1464]

I love this channel... I've been preaching to people for years that RDLs and weighted chins are God tier exercises.. makes me happy that Alex is a believer too

[@polluxtoda]

What makes you say so? Just wanting to know. Thanks!

[@lorenzocoy-galindo4419]

I love snatch grip RDLs, works the upper back like crazy, and if you do them without straps it’s basically one of the best grip strength exercises you can do. Plus, I feel RDLs in general are easier to recover from than any DL variation from the floor

[@Wolfhammered]

My back doesn't let me deadlift, but I can RDL all day! Love this lift. Functional and builds aesthetics.

[@DNO_Fitness]

RDLs are awesome! I made a video on back training exercises you can try if you're getting low back pain. Check it out kzbin.info/www/bejne/oaXMi6OAicd_iM0

[@jumbothompson]

My hips would not let me deadlift. RDL's solved the issue, but I still don't see any need to do traditional deadlifts. Not right now.

[@DNO_Fitness]

@@jumbothompson Unless you're a powerlifter doing a full meet there's really no need for deadlifts. People with long arms and short torso's are positioned more upright and their lower back gets a break. Trap bar deadlifts and rack pulls are a good option too.

[@getstrongby4038]

@@DNO_Fitness there's no NEED for anything Doesn't mean you shouldn't do it

[@DNO_Fitness]

@@getstrongby4038 It's great to have options. Sometimes a lift needs to be put on hold for a bit before adding it back in.

[@pastori9894]

First time i did RDL:s progressively overloading i got my deadlift from 425 to 510 in 3 months. 185bw. Its crazy how it works

[@saidassimkus1133]

hey i only do rdls im 6months in the gym first 4 months did them with dumbbels now started to do them in rack with barbell since its easier to put the bar back i do 10x225 or 100kg 3sets i was thinking how much could i deadlift based on my numbers i dont want to try deadlift since i dont know proper form and its akward for me to squat that low are rdls same difficulti as strict deadlift or rdls are a bit harder?

[@totalfamilyfitness8768]

I agree - even though I discovered this by accident. I added RDL's into my routine (10-15 rep range) and saw noticeable improvement in my conventional deadlift. I hadn't plateaued on my DL, but progress had definitely slowed. I noticed progress increased, and in reflecting on my training, the RDLs was the only substantial change. On a side note, I also think the metal fortitude it takes to rep out 15 heavy RDLs is beneficial in may aspects. Thanks for the great content Alex!

[@Reppintimefitness]

💯

[@UltimateHibz]

Great insight brother. But can a weight truly be heavy if you are doing it for 15 reps ??

[@totalfamilyfitness8768]

@@UltimateHibz Thanks man. Heavy is relative, right? In my current routine, I do the RDLs after conventional deadlifts (3x5) and 2 sets of Bulgarian split squats. Yes, the weight is way lower than my 1RM, but using more than my bodyweight at that point in my routine feels heavy, especially reps 10-15, and I feel has given me good results.

[@conchubhar9492]

I have been doing these consistently since the summer as my main accessory to the conventional deadlift and they have absolutely exploded my posterior chain growth. I literally developed stretch marks all along my glutes after 4 years of consistent lifting.

[@CyrusPichler]

me too, coconut oil helps keep them at bay

[@liamjohnson7887]

May I ask what set/rep scheme you used to develop stretch marks? I would be interested in developing some of those.

[@petrinafilip96]

I love how you make videos about all the exercises I use as substitutes for more popular ones. I rarely see anyone using trap bars or doing RDL's in my gym, meanwhile I love both of them.

[@PhilFitworldexposed]

The biggest benefit of RDLs over good mornings imo are the stretch on lats and traps, a way to sneak in extra back volume from hinging

[@misanoracing8637]

I started doing RDL's not too long ago. And I love it! I started with light weight to get the form right, and am still building up. My 1rm in conventional deadlift is 210 kgs and in RDL it's still only about 175 kgs. So still have work to do! :D Thanks for your great content Alex - I watch every video of yours with big interest. Love and strength from Denmark. ♥️💪

[@saidassimkus1133]

hey i only do rdls im 6months in the gym first 4 months did them with dumbbels now started to do them in rack with barbell since its easier to put the bar back i do 10x225 or 100kg 3sets i was thinking how much could i deadlift based on my numbers i dont want to try deadlift since i dont know proper form and its akward for me to squat that low are rdls same difficulti as strict deadlift or rdls are a bit harder?

[@AdrianR74]

Banded RDLS are absolutely incredible as well. I recommend doing them with a proper deadlift platform with band pegs.

[@AlexLeonidas]

Talk about weighted stretch overload!!

[@kylejarmolych]

THIS!!!

[@TF-kz6yg]

Recently, I've been doing variations of a modified deficit unilateral rdl. The band is anchored to a point below me, and I essentially do a modified hip hinge where I lock the opposite leg while it is drifting backwards upon initiating the single leg hip hinge. Sometimes, I'll do a row with the opposite hand/lead hand that is holding the band while simultaneously doing the concentric portion in order to use the posterior chain in concert with the muscles that it likes to work with. It feels like such an effective movement with an easy set up. Do you, or anyone else, have any experience with this movement or any feedback?

[@PhilFitworldexposed]

Cant imagine the trap doms from that

[@rafsanriasat]

Everytime I do RDLs the next day my hams are ded , even though I don't go to complete failure . Tried going to failure a couple of times but hamstrings stay sore for 2-3 days so nowadays I avoid going to failure on this lift.

[@AlexLeonidas]

Yeah they're known to be brutal on hamstrings, like I can go to failure but leaving 1-2 RIR is fine too.

[@Guts0118]

in the beginning the doms were unbearable but the more you do them the more your body adapts ive been doing them 2x a week, once paused in the stretched position and the gains have been the best.

[@highviewbarbell]

i do SLDL as the main hamstring movement, but I also do lying leg curls and go to true failure or even past it there, definitely 1-2 rir is reasonable!

[@MrPianoMatt12]

@@highviewbarbell how do you go past failure

[@highviewbarbell]

@@MrPianoMatt12 drop sets, assisted reps, myo-reps

[@thegeth4293]

Ive found trap bar deadlifts and RDLs pair very well together. Im glad you sing praises on these highly underrated exercises. You could do, trap bar, RDLs, good morning and belt squats exclusively and get insanely javked if you just progress. Should you? You decide that, but if your not a powerlifter, you have no need to focus on the "conventional" lifts.

[@lolololalala8225]

I stopped doing normal DL and replaced them with these about 3 to 4 months now. I just love these..

[@GVS]

They're one of the most OP exercises out there. When people try to sub them out for *hAmStRiNg cUrLs* I truly laugh at them.

[@scottw3780]

Why not do both, how much time does it take to lye on a machine afterwards knock a few sets out? I notice you do laterals for shoulders , you could say the exact same thing about that..

[@XXLRebel]

Hamstring curls are more for your knee than for your hip so they have their place. Including both would be best(although I prefer nordic curls)

[@megasailoor]

@@XXLRebel Yeah, I think it's time to rename them to Knee Extensions. Or Knee Wangers.

[@GVS]

@@XXLRebel ham curls are great. But not even close to a swap.

[@stevenhewes1990]

The only hamstring curl variation worth talking about is the GHR.

[@anantbijolia8415]

1:14 that took me back to last year's lockdown when I exclusively only could do Romanian deadlifts with plates made out of cement and the cheapest barbell that I bought. It was a single solid piece with no rotating parts ! Still made some good gains though. Romanian deadlifts forever.

[@hwknswltr]

At 40 yrs old and having lower back issues. This is by far the safest, yet still effective pull ive tried. Great video

[@Sean.A.F]

Just started doing heavy conventional deadlifts once a week and doing light to mid RDLs one to two times a week. Already seeing my strength in the CDL and other pulling movements go up.

[@lsporter88]

You're logic is undeniable. Great video.

[@allkinds1069]

Just started doin these todays after years of deadlifts, loved the strech in the hams and glutes already liking em

[@genestringini8215]

I was stuck at 300lbs on the deadlift for 5 reps for about a month and then I did RDLs for 3 or 4 months and my deadlift went up 50lbs.

[@BaldOmniMan]

These and stiff leg deadlifts are my go to’s. My lower back and hamstrings are night and day bigger after these

[@bpt249]

I swear you are omnipresent in comment sections in KZbin fitness lol. But I agree 100%..I’ve had RDLs in my workouts for years and they are one of the best accessories for posterior chain strength and hypertrophy.

[@walterhaller4245]

Beautiful bald man. Could you list some strenght standards for rdls?

[@bjiffy10]

I love the RDL paired with Hyperextensions and Front Squats and occasionally Hip Thrust. the gains are insane... As always Alex love the content.

[@darrenandveronica]

Yep same here. RDL plus front squats are an awesome selection.

[@samuelbrown4764]

I love RDL’s massive reason for my glutes and hams. I rep out sets of 225 now. No need for straps. Just makes ur forearms and grip strength that much stronger

[@Hersovyac]

Just validated 3x8 160kg on full ROM RDL and can also 5x5 180 with less ROM. Backside has never been so big and strong, can also pull 6 plates off below knee height.

[@ST3FF3]

One extra super benefit of RDLs is that they build insane hamsting mobility/flexibility IF you do them with the max amount of ROM that you have. You'll find that the plates start hitting the floor on the regular bar version, and then you can either switch to dumbbells OR elevate your feet.

[@w-james9277]

I love this exercise. It's played a crucial part in my hamstring, glute, traps and upper back development.

[@DC-wo2yb]

This motivated me to finally add RDLs to my program. You're the man, Alex. Appreciate ya

[@ArtbyPaulPetro]

totally agree! i ditched conventional deads for almost a year (low back issues) and subbed in RDL (I call them stiff leg DL's myself) started out light worked on form and technique and built up to way surpassing anything I had ever done before on that exercise in the past. cut to last Friday i tried regular deads again and my pull off the floor was much stronger than i expected and i actually added 30lbs more to my top set that day because what i thought would be my targeted weight felt so light. no doubt the RDL's carried over big time to the regular deads AND they have also helped me address a glue imbalance (paused squats and 1-leg bridges have also helped). def a great old-school exercise! oh and i was expecting some heavy DOMS in my mid and upper back from the deads (from not having done them in so long) bah I barely felt a thing the next day!

[@chelseaclark8219]

Just FYI. The stiff leg DL is a different movement where you actually come to a dead stop on the ground. Great for strength and learning how to use your glutes in the pull off of the floor 👍

[@ArtbyPaulPetro]

@@chelseaclark8219 finally had some time to do a bit of research and i would agree with you on that. This is another example of getting poor info from the old bodybuilding mags when I first started training. thanks ;)

[@chelseaclark8219]

@@ArtbyPaulPetro haha I had my fair share of that as well. Cheers man. Best of luck in your training

[@ArtbyPaulPetro]

@@chelseaclark8219 likewise! ;)

[@lewisstrongofficial]

Thanks to you I fell in love with RDLs a few years ago and I tend to either alternate RDLs and conventional on a PPL split or just straight up do them on their own. They are by far my favorite hip hinge.

[@alihk2290]

The upload frequency🔥🔥🔥🔥 You can tell how much better alex is feeling now

[@schweepy_g]

I was gonna say this should blow up your hammies. Accidentally been doing something similar with a semi-sumo stance but easing the bar down instead of dropping it due to not wanting to destroy my floor and noticed it had def helped my hamstring growth.

[@genericviking8176]

Just recently started doing this movement and I was surprised by the insane weighted stretch on the upper back. In my opinion far superior to regular deadlifts for yoke due to the time under tension.

[@martonturbuk3060]

I discovered this channel recently, and I'm really pleased with the quality of information here. Subbed.

[@hh-qt4ju]

One of the best on KZbin so underrated

[@inconnu7582]

C'est vrai que le Romanian Deadlifts est exceptionnel ! Et souvent c'est une obligation si l'on fait du sport dans son appartement. Mais en contrepartie, avec les répétitions plus lentes, le mouvement mieux maîtrisé, etc. rend l'exercice ultra performant ! Thanks for your videos ! Hi from France.

[@respectedmastermind]

The Boogs specialized in rdls and the gains were scary good

[@ClassifiedASMR]

Literally I was just watching your videos and smiled when I saw the notification that you posted another one.

[@AlexLeonidas]

Much love!

[@samthelad4313]

Even though I train specifically for powerlifting and pull sumo, my coach always has me doing a RDL variation 1x per week. Best builder in the game 💪

[@Shak61]

RDL=👑 one of my favourite exercises 🙌🏽

[@dutchtiepie9684]

Trust me, i have been doing RDL's for 5-6 years straight! My max right now is 13x400 LBS. My back/ hamstrings en traps have gotten huge and very strong. I never have backpain and feel very strong

[@birdboy_97]

Totally agree, I sort of got stuck with deadlift once i started getting into the strength range as it was so fatiguing for my cns, swtiched it up to rdl in a 10-12 range. Not as fatiguing and still getting crazy results, since i can hit it weekly instead of once every two weeks. Just can add up benefits, tbh

[@iamyassinehaffou]

RDLs are The only thing I did to develop my hamstrings

[@Purcyless]

Alex is fitness KZbin's very own exercise salesman. And boy does he convince me every single time.

[@dumnbuger]

My issue with RDL is that after I do my main low bar squat movement, my body and low back is too battered to do RDL

[@AlexLeonidas]

So wouldn't this be true with other deadlifts as well? RDLs should technically be easier on recovery, but in your case maybe try doing good mornings if it's really a problem.

[@kryptonianstrength8461]

Same brother , alot of squats burn out the body and lower back , cant really do another compound movement that includes lower back , but I found out that cable pull trough work wonders after squats , would recommend them always

[@subieguy00]

You could try starting lighter than needed and just make 5lb jumps every time you do them. Your body will adapt over time. This is something i do any time i struggle to add something new.

[@pouihurmen]

Easy fix: do high bar or front squats instead of low bar

[@kryptonianstrength8461]

@@pouihurmen happens the same with highbar squats , and front squats arent for powerlifting specificity work

[@jtsandig]

I really feel these in the hamstrings where I just feel the struggle with regular deadlifts. I started doing these a couple of weeks ago and I'm gonna keep these in for a couple of months to see how things go and play with range of motion. I like doing these with roughly 10 reps, whereas doing regular deadlifts with that much volume seems like hell

[@rileywallace1132]

The raw stimulus magnitude is fairly high on these so in my case, a lower volume approach is favorable. 2 to 3 sets of 10-15 will wipe you the fuck out if you aren't afraid of training truly close to failure. Im a 4 plate deadlifter and im hitting 245lbs for 2 sets of 15 with really good form. Thank you for shedding light on the lift Alex

[@JustMeBeingMe111]

I did these today at the end of my back workout, low reps and strained my hammies a lil bit :(

[@GrumpyGamer11]

As a Romanian, the title made me happy. Love your vids, bro. Keep up the grind!

[@michaelanthony4750]

RDL's fixed my back pain. They are one of the few exercises that annihilate your glutes and hamstrings.

[@walterhaller4245]

This is so funny to me man. I dropped all other hip hinging movements because they always made injuries flare up. Started just focusing on rdls as my hip hinge movement and I frickin love it. Best decision ever. Hopefully will hit 220kgs on it by the end of next for a set a 5

[@BluegillGreg]

Great mobility development/maintenance. Excellent integration of legs/glutes/back. Plus strength and size.

[@dimble3]

YES! About damn time RDLs got more love! I do them twice a week (once on deadlift day, once on squat day) followed by sled drags and my strength has gone through the roof! I used to really struggle to get 200kg on my conventional deadlift but I blasted 200 for 4, no straps, no belt. I'm certain it's down to the grip and hammie work I'm getting in

[@jasonsigman9785]

RDLs plus glute ham raises. Get strong at variations of those two, damn you will be jacked from the back!

[@janniskoppatsch]

Heavy RDLs with dumbells are also brutal. everybody should give them a try to see if it fits them imo

[@HughMansonMD]

I've recently replaced all of my standard deadlifts with rdls and I'm liking it. I remember my dad only did rdls when I was growing up and he had crazy pulling strength

[@getstrongby4038]

Rdl is a deadlift assistance not a replacement

[@HughMansonMD]

@@getstrongby4038 why? The rdl is just a deeper dl without the minor quad contraction. Just the same, I don't do back squats, only front and barbell hack, because they're essentially the same thing as back squat without as much of the minor lower back contraction. Using my quads to dl and my back to squat seems counter intuitive to me, and making that change has done nothing but benefit me. Also, consistency is the most important thing. As long as your hitting some sort of variation of the major lifts, than just do what you like, because that'll keep you doing it in general. I hate back squat and back when I thought I had to do it I hated leg days. Unsurprisinglyn, I would skip leg days frequently, but after discovering front and hack squats, I now love leg day and no longer her have chicken legs.

[@getstrongby4038]

@@HughMansonMD deeper how? Unless you're doing deficits that is Other than that it's a partial deadlift I wouldn't say that quad contraction is minor if you're pushing the floor away hard as you can, I don't really know of anyone who can RDL as much weight as they can deadlift so in that sense, it can't be as useful for getting strong Lol back squats are hard, they suck but that's what makes them great in a way

[@HughMansonMD]

@@getstrongby4038 more weight doesn't necessarily mean you get more strength from it, it just means it's an easier lift, because by that logic everyone should just do sumo dls because that's the one you can lift the most with. It's almost like arguing that cheat curls are better than strict curls because you can lift more while doing them. Use less weight for mechanically harder excercises is my philosophy. I can cram a bunch of weight on my shoulders and use my back to try and get a leg workout, or I can use less weight for a movement that works my legs significantly harder, so why do back squat at all? The only benefit it has is the hip flexor movement, which is something you get more of from rdls, so I see no downside to any of this. Edit: and deeper because your back and posterior chain moves more during an rdl than a normal dl. A dl is from about 45° to 0°, and rdl is from nearly 90° to 0°. Dls are literally partial rdls with quad movement, you have it backwards.

[@getstrongby4038]

@@HughMansonMD no no and more no Find one STRONG person who says rdls are better for strength than an actual deadlift All I hear is that you're afraid of exercises that require the most from the CNS You keep talking about specific body parts like that matters for strength lol, that only matters if you're more interested in posing I'm your underwear And just to add, not everyone can do more sumo, so that comparison doesn't work whatsoever

[@danielbartolini115]

I've been looking for the best workout to target my weak lower back. I think this is it, although it's hamstring dominant and also hits other posterior muscles. After trying these with lightweight I really felt a burn in my lower back and the next day felt some healthy soreness not some piercing pain.

[@clamum9648]

I'd imagine hyperextensions (bodyweight, then weighted when you can do 15-20 reps) could help too.

[@Deathkill06]

I was worried replacing conventional DLs with RDLs but I've had a huge huge explosive strength gains that I wasn't getting with conventional DLs, I couldn't believe it. RDLs just feel more natural and better to me personally and I'm progressing really well on them.

[@lukalovrek3096]

That is what i want to do. Switch from deadlifts to RDL. Everytime i was doing RDL i was very explosive

[@beburs]

Problem is deadlifts hits the back and traps more

I love RDLs. I struggled a long time till I got it right tho. I was going just below the knees and was using relatively heavy weights already, but it didn't feel right. I then realized that since I have long legs and arms, my ROM had to be a lot higher. After I started going below mid-shin, I started feeling what was supposed to be felt. Now I don't have back pain anymore and am finally seeing a difference regarding hamstrings.

[@walterhaller4245]

Technically below the knee or till knee height is acceptable as a rdl

@@walterhaller4245 hey, yeah, you're right, going just below the knee is already acceptable, that's why I was doing them like that. I just meant that I realized I had to go lower for it to work properly in my case. It really depends on your body type I guess.

[@walterhaller4245]

@ yea man I know what you and I agree with you 100 percent. Cause if your treating it like a hypertrophy movement you want more focus on the hammies and glutes etc so more rom would be better in genreal. But if your treating it like a strenght based movement then right below the knee is fine. Good luck on your journey man!

[@Antonio_Serdar]

I mean long legs are an argument AGAINST going too low. Long arms sure.

[@sapio0o]

Just an hour before my leg workout. Btw, I'm one of those people who feels the RDL slightly more in the upper back than hams. And I even introduced pause at the bottom to stretch my hams even more and to prevent lifting extreme numbers. Still feel it a lot in the traps, but now less than before.

[@AlexLeonidas]

Traps are getting conditioned bro! Yeah the upper back sensation is insane on these.

[@I_Might_B_Wrong]

I have short limbs and a long torso and my conventional deadlift is practically identical to a stiff legged with my leverages. Deadlifts can really beat the hell out of me sometimes. RDLs are a great way for me to work the pattern and don’t beat me up. You’re on point when you mention you can tailor the lift to your body type. Major benefit.

[@williamblake5289]

rdl + zercher squat + bulgarian split squat is everything i do for the lower body

[@barnabykilby-pollard3600]

4:53 Thanks Alex, I really needed that today.

[@virginia4032]

It's crazy how much size he put on in these last two years. Great guy.

[@OmarsGym]

currently injuried however as soon as Im back to hip hinges Im instantly getting onto these

[@AlexLeonidas]

Wishing you a speedy recovery! Hopefully these help with the injury.

[@pesavend]

I am a rock climber and since I started doing rdls I feel like I can create and control tension pressing the footholds much better than I used to. It also great for a move called heel hooking in climbing. Last but not least it is a lifesaver for lower back strenght since climbing and calisthenics do not really have solid moves for lower back.

[@GuillaumeLeValiant]

My favorite exercise. This takes your whole posterior chain on an another level!

[@gomuscup2162]

Tu l’as dis mon pote !

[@GuillaumeLeValiant]

@@gomuscup2162 Je savais que tu suivais Alex également haha

[@gomuscup2162]

@@GuillaumeLeValiant évidemment les passionnés suivent les passionnés ! 💪

[@Antonio_Serdar]

Doing RDL:s made it so much easier to do barbell rows, lower back is no longer a limiting factor. Doing sets of 10 with 330 lbs right now

[@devinreed5725]

I did a few of these after squats last week. Both my legs STILL hate me.

[@d_silent_1292]

One of the best exercises, great video.

[@Dame_Judi_Hench]

paused RDLs are amazing. gone up to 145kg on them and they are ridiculous. for whatever reason the connection you get with the hamstrings after that pause is the best I've ever felt, probably even better than on a hamstring curl. definitely try these especially if you are a bodybuilder as the TOT on the hams is ridiculous because of the pause at the bottom then the grind it takes to get back out of it. also quite like high reps (20ish reps). find my glutes work that bit more, just have to watch the lower back on these.

[@wuzumaki]

I do pause rep RDLs exlusively, mainly because out of fear of injuring my hamstring again, but in overall the exercise feels so much better doing it this way too. Like you said, the hamstring connection becomes insane, something I rarely would get doing regular reps RDLs.

[@muhammadusama6173]

SOMEONE FINALLY SAID IT. I have crazy traps and lats even though I don't even train them. Started RDL's for glutes and now I do them 4x a week and it's heavenly. On top of everything, doing RDL's feels fkn amazing.

[@maalikfazal1406]

How did you develop your traps and lats?

[@muhammadusama6173]

@@maalikfazal1406 Just by doing standard RDL's. You get sore in the traps alongside hamstrings and glutes after a simple 4 set training session with RDL's.

[@naughtiousmaximus7853]

Yo, just saw this comment. What is your working weight for RDLs right now? Also, do you do squats as well?

[@ninjanik2095]

first time i did these as a beginner, it exposed my weaknesses. I could only do enough weight for my hamstrings. Been doing back hard for the last year but not hamstrings. Now im in hamstring mode so I can get the weight up and start touching my back with this movement. It was a killer hamstring workout. Best I ever had. My high school crush

[@dudex233]

i transitioned to RDL a few months before covid hit mainly because my gym didnt like me dropping the weights when I deadlifted and I got to the point where I was gonna damage the bars with rack pulls. after doing it for a couple months i really came to love it and the gains were amazing. i rarely did conventional deadlift anymore and just stuck with RDLs. I had to take a year and a half off because of covid but after i restarted lifting 2 months ago all my lifts are significantly higher then pre covid with a big focus on doing RDLs at least once a week

[@Siouxthenation]

Crazy upper back traps gains. Mine pop like crazy after getting up to 405x7

[@naughtiousmaximus7853]

How much volume do you do on RDLs?

[@kyle21843]

i started really focusing on doing RDL's a couple months ago but not just with the barbell but with heavy dumbbells as well. idk if its just from this emphasis on them but over the past 2 months or so i noticed that my lifts all over have been increasing

[@maxbremer903]

Hit a 160kg deadlift today at 75kg bw. its not impressive but thanks for your helpful videos alpha. keep it up!

[@epruno3583]

That back is insane !!

[@elcanaldejose2878]

RDLs are amazing for hamstrings, glutes and spinal erectors. I do them as a secondary movement (in the 5 to 10 rep range) after squats and have noticed some muscle development after 4 months. (i'm beginner tho)

[@usayeed727]

I’ve recently started incorporating deadlifts into my workout. Now that I’ve seen your video, I’ll be doing RDLs more often.

[@farhanhussain_]

RDL and block pulls are the best hinge exercises for everyone.

[@letsgo_inc]

I did them as a form of weighted mobility. Low weight, really slow eccentric with a healthy pause at the bottom. Absolutely fried my hamstrings at first but now tightness is massively reduced.

[@ronbrockway3665]

Wish you could have shown the leg position

[@nuuukethewhales]

I've been doing trap bar deadlifts twice a week, 3x5 on intensity day and 3x12 on volume day. Think I'll try switching to RDLs for volume work now, the added time under tension and the decrease in impact from not dropping to the floor seem like pretty sweet incentives. And added yoke too? Let the gains begin! Thanks Alex!

[@treya3728]

Bro when i started doing RDLS with a barbell and dumbbells, i noticed the back of my hamstrings and upper calves got stronger looking. Shit was crazy..

[@jname9368]

I noticed the upper calf gains aswell. Spent 5 years spamming all different types of calf raises and then heavy RDLs for a few months makes them grow more than the last few years combined

[@martinh8361]

My man has veins on his traps! Amazing cut, Alex!

[@seanlohr8855]

I literally have been doing real b stance dead lifts for 6 months three time a week. I randomly saw 345 plates on a a straight bar. I should try this. It felt super light I'm pretty sure I could deadlift 450 easy. I haven't worked out in years my barbells I use right now are 55 pounds. My back is jacked. I bought slant plates to make the lift easier.