Hey everybody. I’m hoping that somebody who knows much more than me can help me out. I’m able to do the Romanian deadlifts correctly, but I notice that when I go semi-heavy, I’m able to feel my hamstrings for the first several reps. After that, for the rest of my set, I can’t feel my hamstrings, no matter how low I go. This is without me adjusting my form or anything.
At first I thought I may have been going too heavy, but lighter loads later that workout had the same result. Did my form break without me realizing it? Were my hamstrings too fatigued? Too many reps? Am I risking injury if I continue the set even if I can’t feel anything? I don’t feel anywhere else on my body, except for my grip (hah), after I stop feeling it in my hamstrings.
For what it’s worth I’m doing Poliquin’s “Lactic Acid Training for Fat Loss” program so it should be noted that my hamstrings were prefatigued. However, I’ve done RDL’s in regular training programs and experienced the same can’t-feel-anymore results.
[quote]michael2507 wrote:
Hard to tell without seeing it. Maybe you lose the tight arch your lower back as fatigue sets in.
[/quote]
Good idea. I should take a video of myself doing them, maybe the camera can see something that I’ve missed. But is it possible for even a break in form to make me feel my hams for a few reps then nothing at all after a certain number or reps has passed?
Stronghold, if neutral position is keeping my back straight and my head up, then the answer to your question is yes.
Normally I’d agree, but I fractured my pelvis several years ago doing stiff-legged deadlifts and I was making steady progress in weight. I ignored warning signs such as feeling the blood rush out of my head and getting a mini-blackout after a heavy set, for example. So I’m doing my best not to ignore any possible warning sign for this type of exercise, you know?
I always get reactions like that, where the weaker muscle group drops out mid-set and the primary mover takes over. As a result, I have overdeveloped glutes and weak hams. Try crushing the weaker group for a while, like some Good Mornings, then come back to the DLs. This should break your plateau.
I also remember reading something about neuron firing as it pertains to this effect:
Not sure if this is already known, but a few things to consider:
Instead of keeping a “straight” low back, try keeping it arched along with a high chest throughout. Also really focus on pushing the hips back and pulling the hips forward (knee bend is slight and is incidental to hip movement). Keep all the weight on your heels too (maybe throw a 2.5 under the front of each foot). Dan John gave a good mental cue: attempt to touch the wall behind you with your rear end. Try with dumbells too.
Generally, RDL’s are a high load, low-rep exercise…so you may not get that same “fatiguing” sensation that you would from other exercises. There are several muscle groups doing work here. Go heavy, maintain form and you should feel them a day or two later…not so much during your training session.
Make sure the primary mover is your hips. Aside from an initial very slight bend at the knee you should only be cognizant of moving your ass backwards completely, until you feel like your hamstrings are going to explode. That is how the bar is lowered, not by any conscious leaning forward or bending of the knee. If your shins move you are doing it wrong.
By the way, Jimmy the Saint seems to be advocating doing some other exercise altogether by the sounds of things. You should feel incredible discomfort when you are in the stretched position, this is one exercise where you are bound to feel immediate onset muscle soreness - if you do it properly.
Thanks for the awesome tips. You guys are the best and part of the reason why I eat most of my free time posting here.
I’ll do RDLs again tomorrow morning. I like the move-your-butt-backwards tip, I can really feel the hamstrings contract compared to what I’ve been doing all along. I’ll try that with my working weight tomorrow and bring my camera just in case I lose my feel again.
try putting (2) 45 plates flat on the floor. position them so you can put your heels on them while you deadlift and keep your back tight this should help you feel it in your hamstrings
[quote]BF Bullpup wrote:
Thanks for the awesome tips. You guys are the best and part of the reason why I eat most of my free time posting here.
I’ll do RDLs again tomorrow morning. I like the move-your-butt-backwards tip, I can really feel the hamstrings contract compared to what I’ve been doing all along. I’ll try that with my working weight tomorrow and bring my camera just in case I lose my feel again.[/quote]
Maybe lighten her up a little as well. Once you’ve got the feel down, then you can load up as much as you like.
