What is the best posterior chain exercise? Good mornings, glute-hams, Romanian deadlifts, or something different?
I would say good mornings but i dont know much
The Deadlift.
Well besides the deadlift lol
[quote]dj20 wrote:
Well besides the deadlift lol[/quote]
I’m assuming you’re asking “what’s the best posterior chain exercise” for powerlifting purposes. I come from the school thought that in order to improve your deadlift, you have to well deadlift and deadlift alot and often to get stronger.
Besides the deadlift, I’d have to say the snatch grip deadlift. First time I did these I was sore from the upper traps to the calves.
Get on a hyperextension Roman Chair, put a barbell on your back like you’re going to go a good morning, and go to town. Absolutely killer. It’s like forcing perfect form on a good morning
[quote]UNCheavylifter wrote:
Get on a hyperextension Roman Chair, put a barbell on your back like you’re going to go a good morning, and go to town. Absolutely killer. It’s like forcing perfect form on a good morning[/quote]
I don’t have access to one of those. I’m limited to barbell exercises. When I said glute-hams in the original post, I meant natural ones where someone holds your feet (just to clear that up).
[quote]detazathoth wrote:
[quote]dj20 wrote:
Well besides the deadlift lol[/quote]
I’m assuming you’re asking “what’s the best posterior chain exercise” for powerlifting purposes. I come from the school thought that in order to improve your deadlift, you have to well deadlift and deadlift alot and often to get stronger.[/quote]
The reason I say besides the deadlift is because I have been doing a lot of them lately. My back is a little sore so I wanted to do something less stressful.
If limited to barbells Deficit Deadlifts and Hip Thrusts.
How ever if you had full access I’d say Hypers and Hip Thrusts. Mainly as assistance exercises though nothing hits like a Deadlift but, I know when my Hypers and Thrusts increase my Deadlift is increasing.
[quote]UNCheavylifter wrote:
Get on a hyperextension Roman Chair, put a barbell on your back like you’re going to go a good morning, and go to town. Absolutely killer. It’s like forcing perfect form on a good morning[/quote]
I second these except that I like to have the barbell in my hands. It’s easier to get into position and the carryover to deadlifting is strong. The leverage is more favorable than on your back, so you have load it up a little heavier. Also, with the barbell on your back, I feel like the barbell wants to roll off at the bottom.
Romanian deadlifts Really hit the upper hamstrings for me and I plan on trying them snatch grip next time to hit my upper back as well…
I like high rep RDL’s (3 sets of 20 is great)
I’ve heard RDL a couple of times so that is what I am kind of leaning towards.
[quote]Tim Henriques wrote:
I like high rep RDL’s (3 sets of 20 is great)[/quote]
What would be the best rep scheme for someone who has never done them? Also, how much weight would you suggest starting out with?
Thanks
[quote]dj20 wrote:
I’ve heard RDL a couple of times so that is what I am kind of leaning towards.
[quote]Tim Henriques wrote:
I like high rep RDL’s (3 sets of 20 is great)[/quote]
What would be the best rep scheme for someone who has never done them? Also, how much weight would you suggest starting out with?
Thanks[/quote]
I’ve heard from a fair number of places that Dimel Deadlifts are superior to RDL’s. Basically just lower the barbell just below your knees by pushing your butt back as far as you can to get that hamstring stretch, then explosively pull the bar to lock out with your hips. Do them for sets of 15+ is what I heard on the EFS demo video.
[quote]BCP27 wrote:
[quote]dj20 wrote:
I’ve heard RDL a couple of times so that is what I am kind of leaning towards.
[quote]Tim Henriques wrote:
I like high rep RDL’s (3 sets of 20 is great)[/quote]
What would be the best rep scheme for someone who has never done them? Also, how much weight would you suggest starting out with?
Thanks[/quote]
I’ve heard from a fair number of places that Dimel Deadlifts are superior to RDL’s. Basically just lower the barbell just below your knees by pushing your butt back as far as you can to get that hamstring stretch, then explosively pull the bar to lock out with your hips. Do them for sets of 15+ is what I heard on the EFS demo video. [/quote]
Are those basically just RDLs but with a smaller range of motion?
[quote]dj20 wrote:
[quote]BCP27 wrote:
[quote]dj20 wrote:
I’ve heard RDL a couple of times so that is what I am kind of leaning towards.
[quote]Tim Henriques wrote:
I like high rep RDL’s (3 sets of 20 is great)[/quote]
What would be the best rep scheme for someone who has never done them? Also, how much weight would you suggest starting out with?
Thanks[/quote]
I’ve heard from a fair number of places that Dimel Deadlifts are superior to RDL’s. Basically just lower the barbell just below your knees by pushing your butt back as far as you can to get that hamstring stretch, then explosively pull the bar to lock out with your hips. Do them for sets of 15+ is what I heard on the EFS demo video. [/quote]
Are those basically just RDLs but with a smaller range of motion?[/quote]
[quote]BCP27 wrote:
[quote]dj20 wrote:
I’ve heard RDL a couple of times so that is what I am kind of leaning towards.
[quote]Tim Henriques wrote:
I like high rep RDL’s (3 sets of 20 is great)[/quote]
What would be the best rep scheme for someone who has never done them? Also, how much weight would you suggest starting out with?
Thanks[/quote]
I’ve heard from a fair number of places that Dimel Deadlifts are superior to RDL’s. Basically just lower the barbell just below your knees by pushing your butt back as far as you can to get that hamstring stretch, then explosively pull the bar to lock out with your hips. Do them for sets of 15+ is what I heard on the EFS demo video. [/quote]
Well you heard from a 700lb deadlifter (Tim Henriques) that he likes to do 3 sets of 20 with RDLs. If I recall correctly, this was done raw, drug free and at 198lbs. So you might be careful before disregarding his contribution.
In reality, it’s a moot point. The question is asinine without some context.
[quote]frankjl wrote:
[quote]BCP27 wrote:
[quote]dj20 wrote:
I’ve heard RDL a couple of times so that is what I am kind of leaning towards.
[quote]Tim Henriques wrote:
I like high rep RDL’s (3 sets of 20 is great)[/quote]
What would be the best rep scheme for someone who has never done them? Also, how much weight would you suggest starting out with?
Thanks[/quote]
I’ve heard from a fair number of places that Dimel Deadlifts are superior to RDL’s. Basically just lower the barbell just below your knees by pushing your butt back as far as you can to get that hamstring stretch, then explosively pull the bar to lock out with your hips. Do them for sets of 15+ is what I heard on the EFS demo video. [/quote]
Well you heard from a 700lb deadlifter (Tim Henriques) that he likes to do 3 sets of 20 with RDLs. If I recall correctly, this was done raw, drug free and at 198lbs. So you might be careful before disregarding his contribution.
In reality, it’s a moot point. The question is asinine without some context.[/quote]
They are also accomplishing two different things. The Dimel DLs are more or less a dynamic effort movement for the hips. They aren’t going to build strength and muscle like high rep RDLs.
[quote]dj20 wrote:
I’ve heard RDL a couple of times so that is what I am kind of leaning towards.
What would be the best rep scheme for someone who has never done them? Also, how much weight would you suggest starting out with?
Thanks[/quote]
Don’t be afraid to start light with it, even a plate can be okay for day 1. But in general I think shooting for about 50% of your 1RM on real deads for 3 sets of 20 is a good goal to shot for you. You can use straps if you use a double overhand grip, which I prefer on the high rep sets. The cardio effect is pretty strong on this one and I think the isometric hold for the traps really helps train them to do the same thing in a regular deadlift.