#AskKenneth 201: Barbell Romanian Deadlift (RDL)

#AskKenneth 201: Barbell Romanian Deadlift (RDL) 羅馬式硬拉

RDL is one of the most difficult exercises to coach people.

如果你以為做一個簡單的動作只是上下擺動身體的話，你是「不能夠」去改變自己的身型及不能夠「增加」肌肉。一個動作涉及十個步驟，每個步驟都是重點。所以，當你作訓練的時候要用「心」去做。你的想法決定你的結果。

Tips:

1. Focus on your Lats, Hamstrings Glutes

2. Keep your Lats tight

3. Keep the barbell close to your body

4. Maintain your back straight

5. Shift back your hip and keep the weight on your heels

6. I normally do Tempo 3111

Sometimes I pause longer at the bottom of range to contract (feel) my hamstrings. If I cannot feel my hamstrings, I may lift lighter weight and pause even longer.

7. I, personally, do deadlift with heavy weight, but I don't do RDL with heavy weight. I spend time with the weight and to create longer Time Under Tension.

8. As we know that, lifting weight (hypertrophy) doesn't mean lifting from point A to point B. Lift with a purpose.

9. I have been spending a lot of time to "kill" my hamstrings & glutes. They are weak-links. I have to find different ways to stimulate them - to make them as lean as I can.

10. When you're performing RDL with barbell, dumbbell, kettlebell, unilateral& bilateral exercises, you are using the same techniques. No difference.