Why is the Romanian deadlift (RDL) an important exercise? - By Marl Rippetoe
The RDL is a great exercise for your lower back. It is especially useful to get stronger in the first couple of inches of your deadlift.
RDLs incorporates the stretch reflex into the deadlift. Normal deadlifts (DL) start off from a dead stop from the floor (aka the hardest mechanical position). E
When lifting on rubber surfaces with rubber plates you get a rebound, which means that you don’t do a significant portion of the work for the first couple of inches.
The stretch reflex occurs between eccentric and concentric phase. Muscles get longer until maximum is reached. The following contraction is produced by two things:
Signals that the stretch reflex sends from the motor units and also the physical rebound properties inherent in the stretch in the visceral elastic componentns of muscles and fascia acting as bundles that stretch out like rubber bands.
The RDL is valuable if used correctly.
It offers a completely different way of strengthening the posterior chain than you would find with any other pullling exercise. It’s its own exercise, not DL variation.
Start the set with the barbell beeing racked.
Each rep starts at the top, not from the floor and ends at the top before you put the barbell back in the rack.
Main focus is to keep that lumbar spine arched. That is what makes it such a great exercise for the lower back.
- Chest up, (barely) unlock knees to get tension off the hamstrings. Stiff knees would restrict the ROM.
- Lower bar down your thighs.
- To keep bar in contact with thighs, when going down, consciously use the lats to push the bar back.
- Hips,bar and knees go back. Only thing going forward are your shoulders.
- The bar never leaves contact with the legs.
- Remember, the lumbar spine must stay in perfect extensions.
- When you feel the back starting to unlock, that is your max depth.
- Go back up, rebounding off the bottom with use of the stretch reflex and remember to keep you lumbar spine completely locked.
Depth is NOT the key here. As you do a couple of reps, your depth will increase bit by bit.
Recommend doing sets of 5,8 or 10 since this is an insistence exercise.
3X5 min AMRAP
5 Deadlifts (225/135)
2 min Rest
5 min AMRAP
10 Deadlifts (185/135)
2 min Rest
7 min AMRAP
15 Deadlifts (135/95)
15 Jumping Lunges