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Russian Deadlifts

lalababy Posts: 37 Joined: 2002/06/12	2002/10/06, 04:11 PM How do you perform Russian Deadlifts?
lalababy Posts: 37 Joined: 2002/06/12	2002/10/11, 10:12 PM why hasn't anyone answered me??? what part of your body do russian dead lifts work anyway?
Lumina20 Posts: 966 Joined: 2001/10/31	2002/10/11, 10:18 PM I dunno, but str8 leg deadlifts work your hamstrings and deadlifts work your back, so it's probably one of those.
volsung Posts: 37 Joined: 2002/10/09	2002/10/14, 10:59 AM Actually normal deadlifts should work your legs and glutes. Of course, lower back is a factor in the exercise, but I eventually moved my DLs to my leg day because they were interfering with one another during my cycle. I think putting that much weight on the lower back is dangerous, I should know since I injured myself a couple of times doing BORs and DLs. Now when I D-lift I use my legs as much as possible. I just started doing the straights and boy oh boy do they work the hams. Ouch! -------------- That which does not kill you, only hurts real bad.
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/10/14, 11:31 AM Sorry to say that while the deadlift does hit the legs and the hamstrings the prime focus is the lower back. Check out any article on them that is what you will find. Also do correctly you will not hurt your self at all. It is when you do it with too much weight for yourself or with improper form that injury occurs, as with any other exercise. From curls to calfraises you will see that. Same for bent over rows the only time you will get hurt is when you do the wrong. I should know as I have done both for almost 10 years ever week......I do not use a belt and I do go heavy. On my bent over rows I have hit 200 for my last set of 10, and I have gotten 275 10 times for deadlifts all without a belt. But I use perfect form and will go down in weight to make sure that happens. -------------- I LIFT, THERFORE, I AM!
volsung Posts: 37 Joined: 2002/10/09	2002/10/14, 12:54 PM Mutt, I have read that too, but I seem to get the most out of my hams and glutes. Maybe I'm crazy, or doing something wrong? I know that the final lift of the DL uses the lowerback, but it doesn't seem as hard as the first pull/push off the ground. That's a lot of legs for me (I'm tall, but I don't think that should make too much of a difference). As far as injuries go, I am just admitting that in the past I have made the mistake of going for too much weight and not watching my form. All of my injuries have been fairly minor, with the exception of a shoulder injury from wayy back. These days I never injure myself (knock on wood).
jplatz Posts: 196 Joined: 2002/10/08	2002/10/14, 01:31 PM Normal deadlifts target the lower back with the hams receiving partial benefit. Personally I use a sumo style deadlift to put the majority of the focus on the lower back. The Russian, I believe, is more like the straight legged deadlift, which works the hams and glutes because you are keeping the bar pressed against your legs and not bending your knees as much as you do with normal deadlifts. -------------- The meek shall inherit the Earth, but the strong and muscular will carry them through it! That which does not kill me can only make me stronger.
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/10/14, 03:31 PM VOLSUNG IT SOUNDS LIKE YOU ARE LETTING THE WEIGHT HIT THE GROUND, i KNOW THAT IN POWERLIFTING COMPS YOU TAKE IT OFF THE GROUND AND YOU CAN DO THEM THAT WAY, YOU WILL FIND THAT THE LEGS DO PLAY A PART IN THE INTIAL PORTION OF THE LIFT BUT BY THE TIME THE BAR NEARS YOUR KNEES YOUR LOWER BACK SHOULD BE DOING THE WORK. i AGREE WITH YOU ABOUT IT WORKINGTHE LEGS, WHICH IS WHY I DO BACK ON ITS OWN DAY. -------------- I LIFT, THERFORE, I AM!
volsung Posts: 37 Joined: 2002/10/09	2002/10/14, 03:43 PM Ahh, that makes sense. I think my back is my strongest area, and since I do a lot of BB bor's maybe I just don't notice it as much on my back (but it's still hitting it). And you are right, I come very close to the ground, sometimes touching it before moving back up. Thanks Mutt (and others). -------------- That which does not kill you, only hurts real bad.
duster414 Posts: 5 Joined: 2002/10/16	2002/10/16, 10:03 PM Actuall, regualar deadlifts should target your glutes. Some back muscles act as stabilizers, but your back should be kept straight. http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html Straight-leg deadlifts target hamstrings. http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/10/17, 12:54 PM Ok here we go again..lol yes they hit the glutes the hams and the legs BUT! The prime focus is the lower back this is from FT site for the back: This is a great movement for targeting your lower back muscle. In this exercise, you will thicken your lower back area and create the 'christmas tree' effect! Performing deadlift is one of the most difficult exercises to do correctly. The main thing to remember is to avoid injury to your back. This is done by keeping your back straight at ALL TIMES. Do not arch your back ever! If you fell that you have to arch your back, then the weight is too heavy for you to handle. Remember, look up, back straight, drive first with your legts then with your lower back. Good Luck! -------------- I LIFT, THERFORE, I AM!
volsung Posts: 37 Joined: 2002/10/09	2002/10/17, 03:58 PM Well I think we all agree they work legs and back as well...but the question is, how do you space them so as not to work a burned-out body part. I am now doing straight-legs, which is (I think) obviously a leg workout, and that is where Freetrainers has it in my schedule. But will it be ok to work regular deadlifts with back without fear of overworking legs (because legs are on another day of the week)? I know it depends on the individual to some degree, but if I tried to do DLs even two days after a good squat day I think I'd be hurting. But I haven't tried it yet. -Volsung -------------- That which does not kill you, only hurts real bad.
Lumina20 Posts: 966 Joined: 2001/10/31	2002/10/17, 04:05 PM You might have to go lighter on the deadlifts on that particular day. I actually did deadlifts and my leg workout on the same day and I was fine, but I did the deadlifts as my very first exercise and legs came at the end of my session.
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/10/17, 04:45 PM I see that you have a problem. I did to since my lower back gets fried on the dead lifts, I had a hard time doing legs next in the routine. My workout program looks like this... day 1 chest, abs. day 2 arms shoulders. day 3 legs abs calves. day 4 rest.. day 5 back. I put back there so I can get it and the others done. I also do this as well... day 1 chest, arms. day 2 back abs. day3 shoulders forarms. day 4 legs. Try to put one at the beginning and one at the end of you workout week. -------------- I LIFT, THERFORE, I AM!