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I am doing RDL's as part of my core training after legs on Fridays. With most exercises as soon as I can complete more than 12 or 14 reps I up the weight. With my RDL's I have it up to 225lbs but can do 16 or more. Is the point of the RDL to get reps or to use higher weight?RB
Ok, I wasn't sure because some muscles should be trained with higher reps to get the best workout. Wasn't sure if erectors was one of them.RB
True, I believe that rdl's are an awfully big movement for really high reps. If you want to do exercises for your erectors I'd do hyper extensions with higher reps.
i Use single legs RDL as part of my leg routine,I use low weight due to my back problems, and still have great impact on my glutes and hamstrings,i usually do 10-12 reps, more and it strains my spinal muscles.
I am doing RDL's as part of my core training after legs on Fridays. With most exercises as soon as I can complete more than 12 or 14 reps I up the weight. With my RDL's I have it up to 225lbs but can do 16 or more. Is the point of the RDL to get reps or to use higher weight?RB
Depends on what you want to use them for. In the case you're describing, I'd say keep the reps higher. If you're a strength athlete and you're trying to build posterior chain strength for your squat or DL, keep the reps lower.
RDLs are awesome for weightlifting. When I need a break from heavy back squatting I use a combo of front squat, hip thrusts, and RDLs. Weightlifters have been using these for years, usually working up to heavy triples. Front what I understand they are very taxing to the central nervous system when done very heavy, so watch the volumes and frequency, but weight and rep scheme obvious depends on your goals.
RDLs should not be used as or considered to be a spinal erector exercise. They should be used for hip and hamstrings. They should also be lighter and higher rep than normal deadlifts 6+ and only worked in a functional range of motion (i.e. only the part of the movement controlled by the hips/hamstrings to avoid lower back rounding) for some people this means they can start off the floor, for others it means they may have to stop the bar close to the knees (at least at first)
can someone pleaseeee help me out with the differences between rdl and stiff leg lifts
It's mainly in the knee not locking out in an RDL as opposed to finishing a stiff legged deadlift by straightening the knees. An RDL is very similar to a clean pull up to the point of hip extension, third pull, and catch. I wouldn't go so far as to limit these ares an exercise that should only be 6 or more reps per set. It again depends on your goal. I would use these in sets of three near my clean max to help reinforce movement pattern with relatively heavy weight.
I wouldn't go so far as to limit these ares an exercise that should only be 6 or more reps per set. It again depends on your goal. I would use these in sets of three near my clean max to help reinforce movement pattern with relatively heavy weight.
As usual I was speaking mostly in generalizations. Theres no need for someone working on strength and size to be doing it, but as you point out maybe theres a reason youd want to go lower for someone training for a certain goal. I would argue that max weights (slow grinding weights) are not going to be as transferable to olympic lifting though. Off the floor should be fast for olympic lifts surely? Yeah you can move tripples fast, but then it wouldnt be a real 3 RM max would it?
can someone pleaseeee help me out with the differences between rdl and stiff leg lifts
On a SLDL your legs stay fixed (slight bend in the knee) and you get a good stretch through your hams. You tend to "bend over" more with a SLSL. With a RDL you push back with your hips the whole way, your knees bend more. I tell people to "lower the bar with your hips" and keep your shoulders behind the bar. You should feel it more through your hips and glutes if you do it right. Lock out by pushing your hips through the bar at the top.
I wouldn't go so far as to limit these ares an exercise that should only be 6 or more reps per set. It again depends on your goal. I would use these in sets of three near my clean max to help reinforce movement pattern with relatively heavy weight.
As usual I was speaking mostly in generalizations. Theres no need for someone working on strength and size to be doing it, but as you point out maybe theres a reason youd want to go lower for someone training for a certain goal. I would argue that max weights (slow grinding weights) are not going to be as transferable to olympic lifting though. Off the floor should be fast for olympic lifts surely? Yeah you can move tripples fast, but then it wouldnt be a real 3 RM max would it?
This is common misconception that ripping the weights off the floor is advantageous for a weightlifter. From the floor to the knee is actually relatively slow when compared to the rest of the lift usually. There are occasions where lifters yank the weight off the floor like Kendrick Farris or James Tatum, but this isn't super common. Don't get me wrong, the weight should come off the floor fast, but the tempo of the lift should go fast, faster, lighting quick. Using RDLs around a max clean weight for triples usually allows for a lifter to reinforce positions with heavy weight. Using much heavier weights would cause poor positioning and would most likely be grinding and slow. This is the same reason why traditional deadlifts are pretty much vacant from most weightlifting programs. Clean and snatch deadlifts are used, but these are done fairly close to the max lift weight. I don't think I would ever go for a 3RM on this exercise.
I wouldn't go so far as to limit these ares an exercise that should only be 6 or more reps per set. It again depends on your goal. I would use these in sets of three near my clean max to help reinforce movement pattern with relatively heavy weight.
As usual I was speaking mostly in generalizations. Theres no need for someone working on strength and size to be doing it, but as you point out maybe theres a reason youd want to go lower for someone training for a certain goal. I would argue that max weights (slow grinding weights) are not going to be as transferable to olympic lifting though. Off the floor should be fast for olympic lifts surely? Yeah you can move tripples fast, but then it wouldnt be a real 3 RM max would it?
This is common misconception that ripping the weights off the floor is advantageous for a weightlifter. From the floor to the knee is actually relatively slow when compared to the rest of the lift usually. There are occasions where lifters yank the weight off the floor like Kendrick Farris or James Tatum, but this isn't super common. Don't get me wrong, the weight should come off the floor fast, but the tempo of the lift should go fast, faster, lighting quick. Using RDLs around a max clean weight for triples usually allows for a lifter to reinforce positions with heavy weight. Using much heavier weights would cause poor positioning and would most likely be grinding and slow. This is the same reason why traditional deadlifts are pretty much vacant from most weightlifting programs. Clean and snatch deadlifts are used, but these are done fairly close to the max lift weight. I don't think I would ever go for a 3RM on this exercise.
Exactly. Which is why I taylored my response to a more general audience rather than a niche fraternity like Oly Lifters, Powerlifters, Bodybuilders or Strongmen.
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