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Exercises Movements, technique & proper execution

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Old 05-05-2004, 04:18 AM   #1
Joseph
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Could some of the experienced lifters here explain the difference between a Romanian Deadlift and a straight leg deadlift? Seems to me to be a Good Morning with a deadlift grip. These three lifts have me kind of confused, especially regarding the difference in effect. Sure do appreciate it.
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Old 05-05-2004, 02:29 PM   #2
Lincoln Brigham
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RDL stops just below the knee, back is kept straight. Bar slides against legs the whole time. Ideally only the hip joint moves. Knees are slightly unlocked.

SLDL may or may not go to the floor, back may or may not round at the bottom of the movement, bar often does not stay against legs. Knees may be locked or slightly unlocked. So I guess you could say that the RDL is a SLDL variation. That's how I understand it.

If you ask me, in my opinion the difference in effect is probably not huge.
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Old 05-05-2004, 05:32 PM   #3
Joseph
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Clear and concise. Thank you Lincoln.
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Old 05-06-2004, 08:29 AM   #4
Brian Hand
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I agree with Lincoln that the RDL is a type of SLDL. However, I think the difference in effect can be huge. SLDLs used to commonly be done on a block, lowering the bar to the top of the instep. Very very few people have the flexibility to do this with a flat back. With a round back, you are in a real delicate place - one wrong move and you are going to have some time to concentrate on your bench press.

Also, I don't think it's ever good form to let the bar get far from the legs.
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Old 05-26-2004, 06:21 PM   #5
Parth Shah
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k, both these movements are done with a straight leg?
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Old 05-27-2004, 06:51 AM   #6
Mike Yukish
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This is what I got from Dan John's article on RDLs, and remind myself of before I do them. Curious to hear Yea's or Nay's from gallery...

1. Focus is on moving rear end out, not on lowering weight. The weight lowers as a function of your rear extending aft and upper body tilting forward.

2. Bar stays against legs.

3. Continue movement only until your shins just start to leave vertical. that is the bottom of the movement. Lower legs should stay vertical.

4. Concentrate on bringing rear end in, not on raising weight. Weight raises as consequence of bringing butt in.

5. Keep back straight, chin up, butt out, bar against leg throughout.
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Old 05-27-2004, 08:03 AM   #7
Dan John
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Yes, Mike...butt back is the key. Anything else will turn it into a different lift. In the archives of Get Up, I have a bunch of shots of this. In fact, I think that you would find it in a search of this forum, too.

Either do these into a wall or a partner with a stick to get the feel of the hammies stretch.
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Old 05-28-2004, 02:19 AM   #8
Joseph
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Would anyone happen to recollect off hand where in the Get Up! archives the discussion of the RDL might be?

I'd also be curious what thoughts are out there regarding the GM as a max effort exercise. I did that the other day and, well, I guess I just don't get it.

I'm going on about this because I'm looking to up my squat, which I believe is pretty pathetic right now.
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