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The Heavyweight Lifting Match: Romanian Versus Stiff-Legged Deadlifts

Most people have major networks, but do they have enough posterior chains? That question. You can make the connection back or turn on the hyper until you are 'blue'. (or rather "red") in the foreground, but to actually work on the posterior chain in a functional movement, consider two variants of the deceased - Romanian Deadlift (RDL) and high-leg deadlift (SDL).

Traditionally, these elevators are used by Europeans as a diagnostic tool to determine if a woman will make a good wife! Well, in fact, the RDL is primarily used as a training aid for the Olympic lift (ie, snatch and clean). This is a difficult training for many beginners and SDL tends to be an easier choice. As soon as you get a warm welcome, You're addicted. It's like having an Apple computer in it, "Once you go Mac, you won't be back!"

Regularly done, you will quickly learn that leg curls are not the only way to build a hamstring joint. In fact, many including you really consider the deadlift as a great exercise that recruits many more fibers at a higher tension and uses obstacles in their main role as hip extensors.

Remember, midgets are biarticular muscles, meaning they cross two joints - hip and knee. So you don't have to do knee-to-head with some fancy machinery to get these bad boys. An easy barbell set will do. I'm sorry. Nuf said.

Romanian Deadlift was born

All right, let's rest. I'm down. We will start with RDL. There is a debate over the origin of the name. Some feel that the RDL is not the true source of rewards and that its origins are not Romanian at all. Apparently, the American lifter saw a Romanian world weightlifter perform this retraining in the 1950s until they mentioned this interesting name and he stuck to it for years.

Others specifically designate Romanian-born and current weightlifter, Dragomir Cioroslan, as the man who brought this training to North America. He has had great success with RDL as a lifter and coach so why not share his wealth!

Here's how things are going. Start with a wide shoulder stand and use a "clean" grip - the pre-set grip (the trigger) is set to the outside of the leg. Remove your chest and pull the shoulder blade while maintaining a natural curve in the spine. Start the movement by pushing the hips backwards.

The knees will naturally bend (slightly) when you go down and the radiator should remain vertical. Make sure the bar is closed to the body (though dragging along the thigh) and the back flat, which will reduce the risk of injury.

Keep your arms straight throughout the movement. If you do it right, you'll feel it in your spreadsheet. For most people, the bar will only cross the knee before the back will lose shape. At this point, it's time to reverse the movement and return. Do not let it return to the round and do not break the spine at the top of the movement. In other words, stand upright, but do not lean back.

Think of it more as a horizontal movement with the hips moving forward and back instead of just raising the bar up and down in a vertical manner. Now read this carefully as it is very important. One thing you cannot say when looking at RDL is: "Tell me if I stand too close."

I've realized that many smokers are having difficulty with this exercise because they have problems with the concept of back! In fact, Pavel Tsatsouline has some great tips for those who have problems with their hip. He suggests that you "press your fingers over the hip joint, at the cracks formed when you lift your feet. Imitate RDL (first) without any weight by trying to touch your body and feet around your hands.

Try it - it should help, especially if you smoke!

Insert a semi-die cut

The starting position is the same for SDL as RDL, but things are a bit different. Before we go any further, long-legged and straight words are used interchangeably. Either way, they both misunderstand. It is more appropriate to use the "hard part" as invented by Olympic strength coach Charles Poliquin, because the knees should be slightly bent for safety and effectiveness.

Because 70-85% of the gluteus maximus fibers attach to the illiotibial band (IT band for short) and the IT band is about 15-20º knee flexion, the semi-rigid position will bring powerful glutes (your butt!) Into play. If you bend your knees too much, even the middle weight and glutes will be reduced.

On the other hand, most bodybuilders do this exercise on stools with stiff (straight) feet. This is a traditional SDL involving spinal flexion as opposed to spinal whitening in the version discussed above. Students do not get involved since the IT band is still damp, and this increases the pressure on the lower back.

For example, lifting a 20 kg load off the ground with your crooked knee is 3 times your weight at L3 (your lower back vertebra). Lift the same load with your feet straight and you suddenly have 4.85 times your weight acting on the L3 - that's a huge difference!

However, rumors say that the most you can achieve with Romania is that it is a semi-intense state, which is at least true in the world of weight lifting! In other words, the RDL is a half-leg deadlift (SSDL) since its knees are slightly bent!

Not yet? The real difference between RDL and SSDL is the bar position. During RDL, the hips move backward, thus keeping the bar close to the body. However, during SSDL, the buttocks remain relatively flat (it will move a bit). You will still rotate around the hips, but the bar is far from the body. This, of course, puts greater pressure on the lumbar erectors (your lower back.)

Do that only to make sure you get it right. During SSDL, your knees are slightly bent and remain firm as you rotate around your hips. The bar will be positioned below and aligned with the shoulder. Bend forward to lose weight. The shoulders (and the bars are suspended) will move forward, outside the toes opposite the RDL where the shoulders and bars are above the ankle. Try it unilaterally (single leg) as well.

Overall, lower back pressure and greater weight can be used with the RDL since the load is closer to the rotation axis and above the support base. For this reason, you can go pretty heavy with RDL's. It's as long as you maintain a tight shape.

However, given the longer lever arm and greater injury potential, avoid low rep work with heavy blows on the SSDL and certainly during SDL where the spine is bent (more later) - but again, don't worry. Don't go too high in rep work — all you have to do is get tired of your grip before anything else and the intensity may be too low to get a proper workout effect! It's not a trampoline!

As mentioned above, your back will determine how far you go. If it starts to spin and you lose the gate at the bottom of your back, you're too far! Also, it's important that you don't bounce at the bottom of the movement.

Keep your mind open and your back flat!

Traditionally, as a safety precaution for the spine, especially when using heavy loads, RDL and SSDL are done with what will be called "flat". In fact, because it resembles a posterior pelvic tilt, you actually want to promote the natural concave curve at the bottom of the back when viewed posteriorly. If this is difficult for you, stick your chest out and lean your head (ie the cervical connection) as you go down.

The opposite effect occurs when you look down and flex your neck - the back tends to be round. Use this approach with SDL. It can also be beneficial when the knee or leg is elevated to emphasize the abdominals above the elbow flexion.

Recovery specialist Paul Chek makes a good point in saying that we regularly practice this pattern every day. How else would you take the tissue off the ground? And Ian King's unflinching philosophy is "bad," it's just the way you do it (not uncommon for Aussie coaches the strength to set morning breaks or deadlifts) doesn't make sense, but in either case, light weight should be used at least on initially until sufficient strength is obtained. Even so, be careful! Once the back is round, the force on the lumbar spine is at least threefold and it is the ligaments (not the muscles) that support most of the load. If you have a herniated disc, you may want to avoid SDL. I mean, it just makes sense!

Also, note that the circular versions use the rear extensors (i.e. Erector spinae) as the main mover and not their role as stabilizers during the average version.

Ever heard of a butt shot?

You can use barbells, dumbbells, cables (low pulleys), and even Smith machines to do RDL and SSDL. Jerry Telle, a familiar man to Testosterone readers for inventing some unique exercises, recently introduced an interesting one called "butt shot." No, it's not Richard Simmons's step or the typical Greek tradition. Originally described as a good morning variation using the Smith machine, it can also be done with a low bar such as the RDL. This premise basically punches your back while keeping your back flat. To promote weight above the heel, a small plate is placed beneath the front foot.

Dirty tips for clean results

There are a number of dirty tricks to increase posterior chain consumption. Pavel Tsoutsaline advises that you dig your heels into the ground and squeeze a piece between your cheeks. Make sure you don't lose it! Along the same line, powerlifter Tom McCollough recommends that you "scratch" the ground with your feet during the climb.

I've also heard of "aerobic" techniques for sharpening rugs under your toes, but this may not be the best method if you're practicing with a masculine type on concrete floors. Catch my drift? Many of these tips apply to a good morning too.

To focus on your feet instead of your grip, use straps, especially when the weight starts to pile up. Of course, if you want to supply your grip, don't use straps and mount a fat bar like Apolon's Axle from IronMind. Whatever you do, make sure that your grip is centered. "If the outer position of the barbell is small, it results in an asymmetric distribution of power throughout the lumbar spine - where 85-90% disc herniation occurs."

The pinch test is a trick I took from Paul Chek. If you are still having trouble maintaining a tight curvature on your back, have a pair of skin tongs (ie vertical colored skin) directly on one of the lumbar spurs. When the back starts to spin, you'll lose a pinch. It's okay. It's good proprioceptive guidance.

According to sprint trainer Charlie Francis, concentrating on exercises like good mornings or deadlifts can cause the weakness of the quadratus lumborum muscle to be considered by some of the most important stabilizers! This leads to an imbalanced core. If this is true, then the various bridges, bends, and flexibility should cure the problem.

Stop sucking on your gut!

If there is NO time to draw in the center, during this exercise. In fact, this Act should be abandoned altogether unless there is a specific reason for doing so (ie motor re-education). I find that drawing on the navel - or the act of "sucking in your gut as if you were wearing tight jeans" - tends to reduce the emphasis of the posterior chain.

Yes, I believe that having to maintain a tight core without the aid of a belt, but overemphasis on Transversus abdominis (or TVA for short, which is basically the internal strap that makes your organs unaffected) can negatively impact performance. Advice on activating the abdominal wall is good, but unfortunately, you cannot infer information from the pathological population (ie, low back patients) and apply to healthy individuals - it doesn't work that way!

I didn't mention any names but one authority on the matter actually contradicted itself twice on the matter:

1. In his letter, he states that "if you reduce (contract) the muscle, you block it." Take the foot curl for example. We all know that pointing the feet (plantarflexion) throughout the movement causes us to lose weight but put more pressure on the hamstrings. As Croce et al., 2000 states, "The resultant decrease in knee flexor torque with fixed ankles in plantarflexion may be due to the gastrocnemius muscle being in a too short position, preventing it from producing energy effectively in the knee joint."

So, in that case, wouldn't TVA's total collapse in any movement actually prevent it? Instead of helping to stabilize the spine as it naturally does (along with other abdominal muscles and torso), you've taken it from the picture! Think about it.

2. In one of his early (and good) videos, he mentions that fixing scars during lat pulldowns or mechanically changing lines. This causes shoulder lifts (such as preventive syndrome, capsular fatigue, tendonitis, etc.) as the humerus moves into the acromion during an eccentric action if the scapula is not allowed to move. "Basically, this is a misuse of isolation techniques - you have to incorporate them correctly, and in order to do so, all links need to move! By stopping one link in the system, you gain access to another link or connection.

That's great information, so why doesn't it apply to abdominal tumors as well?

Want more evidence? All right, I'll go ahead.

Early in my career, I tried this approach with several clients. The report from most of them was that it was uncomfortable, almost as if their lungs were pressed out of their throat as it came down! The body doesn't lie. If something goes wrong, don't do it! Dr Stuart McGill, a spinal biomechanist and professor at the University of Waterloo, emphasized that there is a clear difference between abdominal and hollowing:

There seems to be some confusion in the broad interpretation of the literature on "hollowing" and "bracing" stomach problems. Richardson's group has assessed hollowing - noting that it "drew" the wall of the TVA recruiting stomach. Given that TVA has been observed to have impaired intake following injury (Hodges and Richardson, 1996), the Richardson group developed a therapy program designed to re-educate the motor system to activate TVA normally in low back pain (LBP patients). Hollowing has been developed as a re-education of motor education and is not necessarily a recommended technique for patients in need of enhanced stability for the performance of daily life (ADL) activities, which may be misinterpreted by some clinical practitioners. In contrast, abdominal movements, which activate three layers of the abdominal wall (outer oblique, inner oblique, TVA), without "drawing" are more effective in enhancing spinal stability. (McGill, 2001)

In short, he recommends that you wear abdominals - as if you will receive a shot - but don't suck if you want spinal stability. And what if ... after using this method, no complaints and performance started to improve.

Still not sure?

I remember Poliquin once commenting on this practice. He said, "Why rob neural drives from the extensor chain by drawing on the umbilical cord?" Basically, it makes you less stable, so why do you do that? The analogy I like is chopping a tree. Visualize the side profile of someone sucking in their gut. Now, where does the "tree" fall if it is "chopped" down?

Louie Simmons and Dave Tate of Westside Barbell (known for producing caliber strength athletes in the world) have said many times that if you want to improve core stability, do the opposite - push your gut!

Lecturer and lecturer, John Casler, admits that his own abdominals are irresistible - they can only be rejected by intra-abdominal pressure (IAP). "If you can't believe I'm just standing in front of the mirror and forcing all the air out of your lungs and trying to push the abs out," Casler said. "What Louie or Dave says is the creation of an IAP that will push the abs tight - this creates a very rigid body."

It's pretty interesting, too, kids naturally push their stomachs out when lifting objects off the ground!

Despite all the evidence against it, there are still coaches and personal trainers who continue to support abdominal tumors in almost every movement. Unfortunately, when you're too deep, it's hard to get out! Jon Barron, in his book, Lessons From Doctor Miracle , made the same statement about the continued support of mercury amalgam fillings by the American Dental Association (ADA): "If you go within an inch, you're back within a mile. If ADA suddenly announces that they, and all dentists, related to it, has been wrong for over 100 years and has slowly poisoned all Americans? Can you spell it? "

The decision is in your hands.

Every breath you take, every step you make ...

Breathing is another problem. Cioroslan recommends that you take a long breath at the beginning of the movement and hold it when you are lower, releasing only when you complete the movement. Siff supports this advice, saying, "The Russian study quoted in Vorobyev ( Textbook on Weightlifting ) shows that filling one's lungs to about 75 percent of the maximal capacity before the exertion is optimal to produce maximum power and power. "This provides optimum support for the spine with minimal side effects. It is evident that this action coincides with improved athletic performance.

In a long weight training post, Chek revealed that runners do not breathe for the first 15 meters since the body must stabilize for maximum acceleration provided by the foot and swing arm accelerators. According to Chek, "If this stabilization does not occur, the soft core and power are not optimally directed, resulting in energy dissipation and loss of performance."

This is also true of archery and pistol shooting as stability and accuracy related to short-term breath holding. It is also common among fighter pilots to hold their breath and perform Valsalva maneuvers (destroying closed glottis) to avoid extinguishing during high G-force maneuvers. In fact, we all unknowingly carry on the Valsalva movement when confronted with the closest effort!

In fact, my colleague Charles Staley put it nicely in a previous article when he stated that we breathe well by instinct alone. Spinning around with this can negatively impact performance. Thus, you will find that you reflexively hold your breath to increase intra-thoracic and intra-abdominal pressure. During this time, I never discussed what I called "proper breathing" during training because, like Staley, I felt it reduced my concentration and negatively affected my performance.

Both McGill and Siff agree that the general proposal to lose weight (or lose weight) and breathe on the decline is a mistake. Similar to the discussion on TVA and abdominal surgery, Siff states that "careful instructions on the exercises provided automatically will cause the body to respond to the optimal muscle intake strategy throughout the movement." This also applies to breathing. Let it happen naturally.

A Valsalva maneuver or even a partial Valsalva (holding your breath until you clear the sticky point) will help maintain the IAP to stabilize the spine and make you stronger.

If you want proof, give it a try, courtesy of strength coach Lorne Goldenberg. At the same time you squat or deadlift with a heavy weight, try to hold your breath for at least the first 3/4 of a centering action, and then at another lift start to blow as you start off the floor. What are you going to find? Simple, you can handle the higher load as you hold your breath and blow it out at the end of the movement. In case you didn't know, relaxation is associated with gentle, controlled breathing - not something you want to get out of the hole right now, right? And if you decide to do heavy squats or deadlifts with the wrong breathing pattern, expect a bad spine!

Just to clear up any misunderstandings, Valsalva maneuvers should be allowed especially during the final quest. Submaximal loading should be performed with the older phase of normal breathing and shorter respiratory phase. I think I'm adding the last sentence if you're still part of the SuperSlow cult! And another very important thing: make sure you breathe in between the representatives! It may seem obvious to you, but beginners often stop breathing when it comes to repetition with low intensity, so be mindful of them if necessary.

Of course, there are also concerns in hypertensive patients and heart-individuals should breathe through pursed lips or suck through the nose while lifting submaximal loads.

Wow, what a stretch!

Remember to work with a range! Don't try to achieve full motion (ROM) on your first rep; Instead, it aims to increase the reach of just a touch (even with mere millimeters, or for you Americans, "hair") per rep.

Assuming you follow a slow, controlled tempo without jumping to the bottom, this is a safe approach that will ensure that you benefit from this exercise without having to deal with stupid injuries. For additional ROMs as you progress, use small plates and / or do so on one step, but no sacrifice!

If you move to one side as you go down, your hams on the other side may be tight. For better things, use PNF on the tight side with a Swiss ball or bench, or have a couple do a traditional ham show with you lying on the ground. Either way, make sure they use the lumbrr handle and don't go back the same way.

This is a stretching exercise for your hamstring as described by Ironman Magazine Editor-in-Chief Steve Holman is in it Position-Of-Flexion Program (POF). It must be a stretching exercise. Mr Legs himself, Tom Platz, was able to kiss his knee from the usual performance of this exercise. And he must be a murderer. You have to look at the pain that people display when they finish a set ... it kind of reminds me of my honeymoon!

As a final point, and to illustrate what Charlie Francis has shown in his great book, Exercise For Speed, which is more prominent than gluteal folds, you should pay more attention to resistance training as hip extensors! In other words, there is no curvature at the gluteal / hamstring junction; Instead, the hams should flow into the glutes that show the ability of high hip extension strength. Whether you use SDL, SSDL, RDL - whatever DL - you work in this posterior chain. The RDL targets the hamstring while the SDL emphasizes more lumbar erosion, but both adhesive nails (other options include glute and hip hip flexors).

To sum up, I have discussed two types of deadlifts in this article: flat and round versions. The first can be divided into SSDL or RDL depending on the shoulder and hip position.

During the classic RDL, the hip moved backwards; whereas, with my definition of SSDL, the shoulders (and bars) move forward. Both involve slight knee flexion that is held firmly throughout the set while maintaining a neutral spine. In addition, the wood drives act as stabilizers compared to the main actuators in the circular version.

The last, of course, is traditional SDL. I might have described it earlier as a "bad" exercise. Well, that! Grab your spine and get a lightning bolt to your head as soon as you step back! Well, maybe it's not that bad-bolts can hit you elsewhere. Keep in mind that they pose a greater risk to the spine so use caution!

So who won this heavyweight match? No one! They are It's both great exercises. Get to the extra round by lifting whether to give your muscles a loss!

References are provided upon request.



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