Here is Oxana Slivenko doing some Deficit Romanian Deadlifts. Notice her form. Her flexibility allows her to have enough hip flexion to maintain a tight back throughout the entire range of motion. So don’t try unless your body is ready for it. This looks like it is from around the same time she did her 200kg x2 […]
Pull – Slow Reverse Pull / RDL Drill
Ben has a nice drill to share. pull slow on the way down, mimicking the first, second pull. I thought about calling it pull/RDL, but we can all see that it’s not actually an RDL. An RDL has a slightly flexed knee all the way through whereas this more or less mimics a reverse weightlifting […]
Leg Hypertrophy Workout
Charles Poliquin on Leg Hypertrophy. He suggests the following routine consisting of 2 supersets. One for quads and one for hamstrings. Superset A. squats: 4 sets of 5-8 reps, 5011 tempo (take 5 seconds to lower the weight, no pause, and 1 second to rise to the starting position, then pause 1 second before performing […]
Maxim Matveev 240kg RDL
Maxim Matveev 240kg RDL
Nicu Vlad, Attitude, Discipline and Mental Focus
I was reading this interesting article from 2008 by Matt Foreman titled Lessons from Romania. It’s about his three weeks in the summer of 1990 training with Romanian weightlifting legend Nicu Vlad.He is said to be the “most technical weightlifter of all time”. Among his accomplishments is the 200.5 kg snatch world record in the […]
How to do the Single Leg RDL
Bret Contreras breaks down the The Single Leg RDL. Common Errors rounding the spine coming forward too much not keep rear leg locked in position hyperextending the neck (lookin up) What to do? move hips back rear leg stays in line with torso the whole time (squeeze glutes)
Barbell Complexes – Build Muscle, Lose Fat
Justin from 70sbig.com wrote a little post about Barbell Complexes and why they’re awesome. Working big compound movements with full range of motion on all joints will give you a whole body workout like no other. They can provide a dose of high intensity conditioning stress, yet also take the major joints through a full range […]
Mark Rippetoe explains the Romanian Deadlift (RDL)
Over at Starting Strength, Mark Rippetoe put up an excellent video explaining the details of the Romanian deadlift. I really learned a lot from this. Here are my notes from the video. Why is the Romanian deadlift an important exercise? The RDL is a great exercise for your lower back. It is especially useful to […]