Within the Know Your Lifts sequence, we’ve coated the high-bar again squat, the low-bar squat, the energy jerk and cut up jerk, and the overhead press.
It’s been a minute since we final revealed an entry within the sequence, however I needed to convey Mr. Know Your Lifts (and his signature singlet) out of retirement to point out you how you can do certainly one of my favourite accent lifts for the standard deadlift: the Romanian Deadlift (aka the RDL).
Not like a traditional deadlift, the place you elevate the load from the ground, with the RDL, you begin the motion from a standing place and decrease the bar slowly with out bringing the bar all the way down to the bottom. Consider it this fashion: a traditional deadlift is like selecting up a heavy field from the ground, whereas an RDL is like hinging at your hips to set that field down on a espresso desk. Each are hip hinges, however they serve completely different functions and hit your muscular tissues in several methods.
Since you slowly decrease the bar, the RDL actually hammers your hamstrings and glutes. It’s not solely an important supplemental elevate for the traditional deadlift, but it surely additionally helps you construct thick, meaty hamstrings and glutes. The RDL has been in heavy rotation in my programming this yr. I like it. I sometimes do RDLs on the times I do squats. Because the bar will get heavier, don’t be afraid to make use of lifting straps in an effort to preserve including depth to the elevate with out having to fret about your grip.