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 Post subject: Romanian Deadlift
PostPosted: Tue Jan 26, 2010 5:44 pm 
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Deific Wizard of Sagacity
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I'm a big fan of the Romanian Deadlift, thing is I'm not sure about the depth. As I understand it I should be unracking the bar from a rack and then performing the movement by just pushing my hips back as far as they can go, stopping when i feel a good stretch in the hamstrings.

This means the bar is getting to a point pretty much knee level, i usually end the movement just above the kneecap to keep a good arch in my back.

Am I supposed to try and get lower and lower with the bar as flexibility increases, or do I only ever go as far back as my hips'll let me, and never bend from the knee?

any advice is aprpreciated as always
Bob


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 Post subject:
PostPosted: Tue Jan 26, 2010 6:02 pm 
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I start from the floor and each rep goes to the floor....but I have very good flexibility. I push my butt back quite a bit and have a slight bend in the knee.

I watched a ton of you tube videos to see what proper form is. This is pretty much what I do. here


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PostPosted: Tue Jan 26, 2010 8:02 pm 
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I lower the bar to about mid-shin with my knees straight (not locked).


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PostPosted: Tue Jan 26, 2010 11:45 pm 
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my flexbility in the hamstrings is horrible, so I can only go to my knees too. I need to start doing the toe touch progression in the athlete balance gray cook book to get me to be able to touch my toes.


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PostPosted: Wed Jan 27, 2010 12:51 am 
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I stop just above the point where my lower back starts to curve, which is just above the middle of my shin.

Anyone else find grip is an issue with these? I changed over from conventionals to Romanians a while back and it's taking a while for my grip to catch up with my hamstrings.


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 Post subject:
PostPosted: Wed Jan 27, 2010 8:55 am 
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hmmm ok then well I'll try and increase ROM over time but not force it. I'm not the most flexible chap.

Since posting the question i've found an article on t-nation on the topic, and in the discussion Mike Robertson answers this, saying that it's just about going as far as you can before your back rounds, and that will vary from person to person


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 Post subject:
PostPosted: Thu Jan 28, 2010 3:17 am 
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Han wrote:
I stop just above the point where my lower back starts to curve, which is just above the middle of my shin.

Anyone else find grip is an issue with these? I changed over from conventionals to Romanians a while back and it's taking a while for my grip to catch up with my hamstrings.


I wish I can take the bar to my mid-shin area without having to bend my legs a lot. I consider mid-shin area a deadlift to me. I use the pin thingies to set the bar on to do my deadlift from there because I am not quite at a 45lb plate yet to deadlift from the floor.

Even when I RDL to my knees, I have to bend my knees a little bit to keep my back in good alignment. Sometimes I don't even go passed my knees due to my hamstring flexibility.

What do you all think about the toe touch progressions in gray cooks book? if I do that everyday, will it get me to touch my toes soon?


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 Post subject:
PostPosted: Thu Jan 28, 2010 10:56 am 
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I'm not familiar with Gray Cook's toe touch progression, but Gray Cook fairly knows his (or her) onions so I'd imagine any advice he (or she) gives would be golden.


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 Post subject:
PostPosted: Fri Jan 29, 2010 1:27 am 
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The only way to know if something is going to work for you is to try it.


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 Post subject:
PostPosted: Fri Jan 29, 2010 6:41 am 
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caangelxox wrote:
What do you all think about the toe touch progressions in gray cooks book? if I do that everyday, will it get me to touch my toes soon?


It's great. However, it depends WHY you can't touch your toes.

There's 5 (self) screens in the book. Look to those first before picking out anything specific (like toe-touch). That's a big hint to note that the toe-touch is NOT one of the movement screens in the book. The one's you should work on first are the one's that show the biggest asymmetries. For example, if you fail OH squat and also inline lunge but only on your right side then, you prioritise the Inline Lunge. Quite often fixing the other screens will fix the OH squat.

Also, if you're good at ASLR then, your hamstring length is most likely fine.

Toe touch is NOT a good measure of hamstring or lower back flexiblity. It's a good measure of whether you can touch your toes or not :wink:

Not being able to touch your toes can be down to various different factors. I would bet money that short hamstring and lumbar erectors are the least common reasons for it.

Just do what the book says - do the self movement screen, see what one's your bad at, and work on them. Then see what happens. Most of all, stop thinking that not being able to toe-touch is the end of the world and, more importantly, don't just assume it's due to restricted lower back ROM. GOOD specialists use this as a sort of gateway assessment, to help determine what to look at next. It's very misunderstood by the general gym population.

KPj

p.s Gray Cook is male lol


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 Post subject:
PostPosted: Fri Jan 29, 2010 6:47 am 
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Just to add

One of many things I like about RDL's is that it teaches you to 'recognise' your lower back is arched. Many people can't tell whether their back is rounding or not but, with some clever training and patience, you get better body awareness and you can tell. I like RDL's and (arched back) good mornings for this because, you 'set the arch' and you're basically going to a point just before you lose it. Doing this over time teaches you to recognise whether you're in a good or bad back position.

KPj


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 Post subject:
PostPosted: Fri Jan 29, 2010 2:49 pm 
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I will take some pictures today from the athletes in balance book test and send you them in PM. I also have pictures I took a while ago from the assess and correct pdf file. The tough thing about balancing on one leg is keeping my hips level when not looking into the mirror.

I can feel right now that my left low back feels tight and it feels like something trying to pull on it (the QL/low back or whatever)...no pain or anything, just feels tight. I do the hip hike dynamic exercise (I think thats what its called) throughout the day, but it just doesnt want to stay loose and wants to tighten up again making me feel a little imbalanced.

I have to figure out why my hamstrings are tight and I am going to take pictures to message them to you to see if you can find anything that might make them tight. I have been also stretching the heck out of my hip flexors and I get to the point where I can bring my foot to my butt (after when I stretch them like crazy) with no problem, but does not help me touch my toes easier. If its not the hip flexors (I know its not)..must be something else.


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