Romanian Deadlifts vs Good Mornings!

Full comparison on RDLs vs Good Mornings!
Which is better, and what are the benefits?

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0:00 Intro
0:07 Movement & Muscles
1:43 Safety
3:55 Range of Motion
5:04 Carryover
6:38 Stimulus to Fatigue
8:57 The Verdict

Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

#RDL #Romaniandeadlift #Goodmorning

[nomadicstrength]

I don't even care about lower body right now (I'm a long distance backpacker) but I just love gaining this crazy knowledge. This dude's ability to convey info verbally is unmatched.

[BaldOmniMan]

Been waiting for your opinion on this since you mentioned it when you and Geoffrey talked !!!

[stephenward]

As someone who does a lot of Olympic Lifting I love a Good Morning, nice to have the bar on your back rather than pulling it from the floor because I already do those kinds of movements so frequently

[respectedmastermind]

The removing of the breaking off the floor portion in rdl makes them so good for volume, the stretch is insane.

[rafsanriasat]

I don't know why but for me, good mornings are less taxing mentally. I always get cooked mentally whenever I do 3/4 hard sets of RDLs (like I sometimes feel lightheaded after doing them and lose the drive to do other smaller movements after that) , but it never happens while doing GMs. Both makes my hammies sore as hek the next day though. So I mix in both in my program.

[patforpatrick]

So far personally, RDLs have been the easiest way for me to achieve that hamstring stretch. I think having long arms definitely helps as well since it’s hip hinge movement. I imagine this will probably be based on your body type/leverages but I know good mornings are certainly going to work better for some others.

[kylejarmolych]

The RDL is my favorite lift! I got my RDL to 405 for 10 controlled and without training conventional deadlifts ever I just hit 495 for an RPE 5! Attempting 545 in 2 weeks and I’m very excited :)

[RtsFps]

After doing just my second Good Morning session I felt the carry over to my RDL. Absolutely amazing.

[BladesAndBarbells]

I've been doing this for my leg days after taking advice both from you and Greg Nuckols' Squat-Hinge continuum:
Leg day 1: Barbell Back Squats + Good Mornings + accessories / Leg day 2: Heavy RDLs + Front Squats + accessories

The result is a program where fatigue is intertwined in a way that recovery is never an issue and where detraining is never felt due to the overlap between the respective squat / hinge exercises chosen on each day. Good stuff Alex, as always

[ramdom_assortment]

I love RDLs because it's less impact on my joints, since the bar isn't hitting the ground each reps and the constant tension keeps my form tight. I used to think gaining muscle was difficult. Now I just want to keep my gains and get lean.

[ce]

I favor RDLs, and do them most of the time, but because of that I feel once every 3 or 4 mesocycles it's important (for myself) to exchange them for good mornings...literally just to get small variation and remain a little more balanced overall. I struggle to do more than 175lbs for 10 @ 190lbs bw/6ft tall, and likely will go for a larger amount of sets rather than up the weight during the programming cycle.

[MrMickeyzee]

You can get a little break with each rep on a good morning and can reset your brace when needed. RDL is like a stationary farmers walk and is torture throughout the entire set. I definitely have to plan my week carefully with RDLs because my traps and upper back feel pretty wrecked for a couple days after.

If I am doing 5-6 days a week I prefer a good morning, but if I am short on time for the week an RDL feels like better bang for the buck to hit those secondary muscles as well.

[fanzirelli]

Lol, I just love it when alex goes "Heck" as hes listing/explaining things. You know its going to be good lol

[TaoLix_]

As always, I totally agree with you, bro !!!

[ritparent]

At 8:03 "hinging with a bar on your back lengthens your moment arm" is absolutely correct...but...couldn't you achieve an identical lengthening of the moment arm while doing RDLs by allowing the bar to hang directly below your shoulder joints and travel away from the body at the bottom, rather than holding it close to the body/shins? You'd have to alter you form and allow your hips to move back to preserve your center of gravity, but you also do that in the GM. The advantage would be that you could drop the bar at any time if you feel and discomfort or tweaking in your back, allowing for greater safety. Your thoughts???

[FranciscoMoreira-in]

Your comparison was very helpful. I love how you explained the stimulus to fatigue ratio.

[Bouncyman]

Great video! I started incorporating Good Mornings into my leg workouts after watching some of your videos on them. Loving it so far. Can't wait to start loading up more weight.

[nikzlifts]

hit it out of the park with this video bro! great summary

[Jordanj]

Just inspired me. Was struggling with deciding on a new rotation but this helps seal it. Hit RDLs after high bar squats Friday. Now about ti do a Low Handle Trap Bar dead, Hatfield Squats, SSB good mornings, Reverse lunges, and capping off with reverse hypers and calves. Thanks for all the information Alex!

[gankt]

I am with you on removing conventional deadlifts from your routine. They give me too much lower back fatigue. I have switched them for RDLs and trap bar deadlift.