Coaching Tip: Romanian Deadlift > Clean Pull.

June 27, 2016

That title in itself is sure to upset a keyboard warrior out there somewhere.  And actually he would bring some valid arguments as to why I’m incorrect.  So I’m just going to nip this one right off the bat.  We DO USE pulls of all sorts of variations to supplement our training.  In the sport of weightlifting, specificity is key.  So any exercise that resembles the contest lifts the most SHOULD have the most carryover; the key word in that being “should.”  In practice, this won’t always hold up as an absolute.

Young coaches, remember that before you address your trainee’s specific needs as a weightlifter, you must first cover their general needs as an athlete and a fully functional human.  The fact of the matter is that you will be coaching and dealing with regular people; people who go to school all day, sit behind a desk, stay up late with sick kids or arguing with their boyfriend.  ALL of these people will have some sort of movement pattern issue and the most common one you will see is people having problems with a proper hip hinge.  And while hinging at the hip obviously isn’t the ONLY thing that happens in a contest lift, it IS one of the most important moment patterns to perfect for the successful weightlifter.

nicujimdrag_lg

Image taken by THE Randy Strossen of Ironmind.  The RDL was originally brought to the USA by Nicu Vlad.  He demonstrated the lift to Jim Schmitz and others at the “Sports Palace” in SF and the term Romanian Deadlift was coined.

So, onto reasons why I teach the RDL before I teach the pull for the beginning/intermediate weightlifter:

  1. It helps to pattern a proper hip hinge.  Weightlifters (and most adults) will try to quad and low back their way through life.  DO NOT LET THIS HAPPEN.  Develop the hinge pattern the way God intended; with ALL the muscles of the posterior chain involved as the prime movers.  The RDL isn’t the only way to develop the hinge; far from it (Wattup to all my Hardstyle Kettlebell homies out there).  But it is one of the best ways to LOAD the hinge pattern.
  2. Your trainee’s pull won’t even remotely resemble what a snatch or clean looks like.  This is why when I first introduce the pull, I’ll do it in a complex with a snatch or a clean.  That way the trainee will feel if they pulled on the bar the same for every rep.  This will help develop the rhythm and feel for when the trainee is finally ready to load up the pull as a legitimate assistance exercise.

Summery:

We DO utilize all sorts of pulls in our training so shut up if you’ve come here to defend the clean pull because there’s nothing to defend.  I simply teach the RDL first for the reasons above.  

One Response to “Coaching Tip: Romanian Deadlift > Clean Pull.”

  1. Paul Vandyken said

    Hey,
    Thank you for this helpful article on Deadlift. I have used it as the reference to complete writing this post on my blog.
    Again, thanks for this informative article!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: