2010 Indoor Track Program

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@fogelson

When I was cleaning 315-335 or so and trap bar deadlifted 495x2, I rarely went over 225lbs for RDLs (typically 185-205 if I did BB RDLs) and found them to be very effective. During my last GPP, I typically stuck with unilateral RDLs with typical worksets ranging from 80lbs-120lbs (with a dumbell, 1arm/1leg).

If your hamstrings aren’t sore at least your first time, you probably aren’t doing them right. A lot of times people will utilize, even if it is only subconsciously, too much lower back in the movement. I know this not just from what I’ve seen, but from what I was doing in high school myself. We often did “straight leg deadlifts from a platform” and I usually handled 225 or more and never had sore hamstrings. That was mostly bc I had terrible form and wasn’t loading those muscles properly.

Remember we use to fight because you thought I was a pussy since I didn’t use heavy loads with the RDL’s.