How low do you all go on your RDL’s? I seem some people go nearly all the way down, others barely make it to knee level. I go just a tad below knee level because I tend to go pretty heavy. Would I be better off lowering the weight and going deeper? Also, what rep range do u use? I think I heard from Poliquin that since the hip flexors are heavily involved to keep the reps hypertrophy range, like 8-12, rather than going any heavier.
I go about a third of the way down between my kneecap and ankle. As far as rep ranges, it depends on your goal or type of workout you are doing. For repetition or speed days, I do 10-15 reps. For heavy days, I stick to 6-10.
I’d say go as far as you can while keeping your back straight and knees “soft”.
As for reps, I too also read poliquin stating that hip extension should be higher reps (8-15+)
Also, its an isolation movement so theres no reason to go heavier on it. DB’s would be great to use, and do worry about depth, but instead focus on the stretch and contraction of your hamstrings and glutes.
I usually go until just slightly under my kneecap. If I go any deeper, I round my back. I always make sure I’m feeling it in my glutes and hamstrings. Also, sometimes if I go too deep, I’ll lose the tension in my hams.
As far as rep ranges go, I like to train RDLs heavy and I rarely go over 6 reps per set. Occasionally, I’ll mix things up and do some higher rep sets, but most of the time I usually stick in the 3-6 rep range.
I disagree with vader on theh rep ranges. Here’s my justification.
Keep the heavier rep sets for conventional deadlifts, sumo, snatch-grip, and rack pulls. These are better suited to heavier weights, because you start from a “dead” and they involve more muscle.
Do RDL’s higher reps mainly because they are an isolation exercise, and it will allow you to get a greater contraction using lighter weights and focusing on using only your hams and glutes.
Thats not to say that you shouldn’t ever train them heavier, but not like vader said.
[quote]dankid wrote:
I disagree with vader on theh rep ranges. Here’s my justification.
Keep the heavier rep sets for conventional deadlifts, sumo, snatch-grip, and rack pulls. These are better suited to heavier weights, because you start from a “dead” and they involve more muscle.
Do RDL’s higher reps mainly because they are an isolation exercise, and it will allow you to get a greater contraction using lighter weights and focusing on using only your hams and glutes.
Thats not to say that you shouldn’t ever train them heavier, but not like vader said.[/quote]
I’ve responded very well to lower rep ranges. That’s my preference. You can do whatever works for you. I’m speaking about what’s worked for me. Also, I don’t typically do multiple DL movements in the same routine. If you were doing multiple DL movements, then yes, you should very the rep ranges more. Nobody is saying to do both heavy RDLs and heavy deadlifts in the same routine.
CP only said you should do RDLs with higher reps because the glutes and erector spinae are involved and respond better to higher reps. He said the hamstrings still respond best to lower reps. I do RDLs primarily as a hamstring exercise. The glutes and erector spinae are also involved the other deadlift variations you mentioned, so I really don’t see the difference.
By the way, RDLs aren’t an isolation exercise. You’re training at least three different muscle groups when doing them.
If you are performing RDLs with a strongly arched back (like keystone deadlifts), I don’t see how it’s possible to go much farther than a mid-shin to just below knee range.
From what i have seen of olympic lifters, they perform them with a flat back and take them to the floor.
And… there always seems to be constant debate on what constitutes a proper RDL/SLDL/Keystone deadlift…
I think this is compleatly up to who is doing it. Me I could do 250lb-275lb but I get a better strech when I go lighter 185lb-225lb. The lighter I go the more sets I do but I always do 8-12 reps
[quote]AngryVader wrote:
dankid wrote:
I disagree with vader on theh rep ranges. Here’s my justification.
CP only said you should do RDLs with higher reps because the glutes and erector spinae are involved and respond better to higher reps. He said the hamstrings still respond best to lower reps. I do RDLs primarily as a hamstring exercise. The glutes and erector spinae are also involved the other deadlift variations you mentioned, so I really don’t see the difference.
By the way, RDLs aren’t an isolation exercise. You’re training at least three different muscle groups when doing them. [/quote]
Ya i misworded that, they aren’t an isolation move, but it is a single joint movement. NO exercise is a true isolation movement. There is always some other muscle being used to stabalize. Even a bicep curl involves some forearms and shoulders.
And I believe CP stated higher reps for hip extension movements, and lower reps for knee flexion movements. Sure its the same muscle, but RDL’s are very different than leg curls.
I AM disagreeing with you, but im not saying your wrong or anything. Your entitled to your opinion. Im just saying I think its more efficient and safer to use higher reps for RDL’s and lower reps for deadlifts from the floor.
[quote]dankid wrote:
AngryVader wrote:
dankid wrote:
I disagree with vader on theh rep ranges. Here’s my justification.
CP only said you should do RDLs with higher reps because the glutes and erector spinae are involved and respond better to higher reps. He said the hamstrings still respond best to lower reps. I do RDLs primarily as a hamstring exercise. The glutes and erector spinae are also involved the other deadlift variations you mentioned, so I really don’t see the difference.
By the way, RDLs aren’t an isolation exercise. You’re training at least three different muscle groups when doing them.
Ya i misworded that, they aren’t an isolation move, but it is a single joint movement. NO exercise is a true isolation movement. There is always some other muscle being used to stabalize. Even a bicep curl involves some forearms and shoulders.
And I believe CP stated higher reps for hip extension movements, and lower reps for knee flexion movements. Sure its the same muscle, but RDL’s are very different than leg curls.
I AM disagreeing with you, but im not saying your wrong or anything. Your entitled to your opinion. Im just saying I think its more efficient and safer to use higher reps for RDL’s and lower reps for deadlifts from the floor.
[/quote]
No worries. We can agree to disagree with whole reps/weight thing. I like going heavy and doing less reps, you like going lighter with more reps. Both have their merits, but I think my way is better…haha.
It is all about pushin that ass out, sometimes the knees bend a little bit more than ‘softly’ but I feel they work much better the further my hips travel. I generally don’t go with lower rep ranges (1-5ish for me) instead I’m between 6-20 depending on how I’m feeling and what else I’ve already done/will do for that day.