Today, let me give you my “Rulon Rules” to Romanain Deadlift. About a month ago, I chatted about deadlifts.  Romanian Deadlifts (RDL) are a great way to really work the posterior chain, which helps us to move propel forward. If we strengthen the posterior chain, this will help us to run faster, which is what we all need heading into our triathlon season.

What is the difference between a deadlift and a Romanian Deadlift? The deadlift is when the athlete starts the movement, by picking the bar up from the ground and brings the bar to their hips. The RDL is when the athlete starts the movement at full extension in the hip and lowers it slightly pass the knees.

Today let me give you my “Rulon Rules” to a Pull-Up. Pull-ups, especially strict pull-ups, are for a lot of people extremely difficult. Pull-ups are a FANTASTIC upper body workout, and we need that heading into the triathlon season for our swims!

What muscles do pull-ups work? We got a lot here:

  • Latissimus Dorsi
  • Trapezius (lower and middle)
  • Rhomboids
  • Posterior Deltoid
  • Teres Major
  • Pectorals Major/Minor
  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Wrist and Hand Muscles

Today, let me give you my “Rulon Rules” to a Deadlift. Deadlifts are a fantastic overall workout, IF done correctly. I am a big fan of Romanian Deadlifts (RDL), but some athletes have a hard time doing the RDL’s due to tight hamstrings.

What muscles do deadlifts work? Boy, what muscles do they NOT work? Here you go:

  • Trapezius Muscle
  • Latissimus Dorsi
  • Gluteus Maximus
  • Hamstrings
  • Quadriceps (All 4 muscles)
  • Erector spinae – Stabilizers of the lower back
  • Rectus Abdominis
  • Obliques