Conventional vs Romanian DL

Training Powerlifting
1

Hey fellas

I’ve read several times about the benefits of RDL and most recently (and most important to me) how it’s better to improve sprinting power than the conventional variation.
Here´s the thing though. I´ve never really felt the hams working during these, I feel the strech yes but that´s just the position and it does not intensify with the load. I did some considerable research on exercise technique and tried it several times. Barbell, DB, KB. Knees locked, short of lockout. Nothing really stimulates the hamstring in a way I can feel.
On the other hand, when i do conventional deads from the ground my hams get blasted.

What do ou think? Isit maybe a levers issue or perhaps a matter of technique? The goal here is to train the hams so they function better for sprinting. Other sprinting bases are covered but I don´t want to leave this one out

2

Not sure about your case but I can really feel it in my hamstring when doing RDL. Your hamstring might be too flexible that you need extra range of motion to really stretch it. I recall John Meadows recommended standing on a platform (maybe two stack of big 45 plates) if that is the case. If not, use lighter weight to improve mind muscle connection, you can also do some hamstring activation work before doing RDL.

3

I can second the use of a box with RDLs. I am very flexible, and still tap the plates off the floor using a 3 inch box. My range of motion combined with long arms means the box is a necessity.

4

Post a video (side on)