The key difference between a RDL (RDL) and a conventional deadlift lies in the movement’s mechanics. In a RDL, the hips are pushed back to a greater extent with minimal to no movement at the knee, allowing for a bigger stretch in the hamstrings. Conversely, in a conventional deadlift, the knees will end up moving more leading to more engagement in the quadriceps – engaging both the posterior and anterior chain muscles.<\/p>\n
The conventional deadlift generally allows for more weight to be moved because of the utilization of the posterior and anterior chain muscles.<\/p>\n
There are 3 stations only.<\/p>\n
SET UP:<\/strong><\/p>\n Use both the 2 half racks and the 2 rigs for Deadlift so that we can have up to 8 people doing deadlifts.<\/p>\n Bent over rows can be done in front of the sled track, opposite to deadlift stations But leave the sled track empty for the farmer carry. Up to 4 Barbells aligned together (can accommodate for 8 people : 4 on each Barbell).<\/p>\n 8-6-4-2 Wall Walks Workout will look as follows:<\/p>\n Round 1: 10 Wall Walks + 10 KB Front Rack Tall Kneeling To Standing + 20 Hanging Knee Tuck + 30m KB Farmer Carry<\/p>\n Round 2: 8 Wall Walks + 8 KB Front Rack Tall Kneeling To Standing + 16 Hanging Knee Tuck + 30m KB Farmer Carry<\/p>\n Round 3: 6 Wall Walks + 6 KB Front Rack Tall Kneeling To Standing + 12 Hanging Knee Tuck + 30m KB Farmer Carry<\/p>\n Round 4: 6 Wall Walks + 6 KB Front Rack Tall Kneeling To Standing + 12 Hanging Knee Tuck + 30m KB Farmer Carry<\/p>\n Up to the client to use the one minute break between each 10 minutes. But he needs to aim to finish all 4 rounds. Make sure they pick the right weight and don’t finish too fast.<\/p>\n 5 SETS<\/p>\n 6 Touch and Go Conventional Deadlift. Go HEAVY! and keep on increasing the weight until you fail to perform 6 reps. Except for beginners who need to stick to 10 to 12 reps. Record your highest weight and beat it next time. We will see the T&G deadlift alternating on a weekly basis with the RDL.<\/p>\n T&G Deadlift is more challenging than the conventional deadlift since you cannot bang the BB on the floor: As soon as the plates touch the floor, stand back up. Your body remains in tension all the time, no break.<\/p>\nStation 1<\/a>: FOR TIME: 20 min<\/h4>\n
\n8-6-4-2 KB \/ side Front Rack Tall Kneeling To Standing
\n8-6-4-2 Hanging Knee Tuck
\n30m KB Farmer Carry after each round (HEAVY)<\/p>\nStation 2<\/a>: STRENGTH INTENSITY: 10 min<\/h4>\n