Within the Know Your Lifts collection, 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 printed an entry within the collection, however I needed to carry Mr. Know Your Lifts (and his signature singlet) out of retirement to point out you how one can do one in every of my favourite accent lifts for the standard deadlift: the Romanian Deadlift (aka the RDL).
Not like a standard deadlift, the place you raise 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 standard deadlift is like choosing 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 totally different functions and hit your muscle mass in numerous methods.
Since you slowly decrease the bar, the RDL actually hammers your hamstrings and glutes. It’s not solely an excellent supplemental raise for the standard 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 find it irresistible. 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 so as to maintain including depth to the raise with out having to fret about your grip.