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.

You swim. You bike. You run. You lift.

Bam, you are ready to ROCK that race.

The gun goes off..

  • Ouch, you got slapped in the face at least 100 times.
  • Crap, you dropped your bike nutrition.
  • You have a terrible cramp during your run and you have to walk.

You cross that finish line. You look up. You think, “Crap, I did not do what I wanted to do. That sucked! I need to work HARDER!”

So, you go at it again….you swim, bike, run and lift and do MORE of it!

Over the many years of training and Ironman racing, I realized that I have taken a different approach to Ironman training but I also believe that experience does wonders for the mind, the body and the soul. 

Over many years of Ironman Triathlon Racing and Training, I have a different approach. I am very “Zen” with my ideas: coaching, and training. I am on an Ironman Zen Journey. I call it “IronZen.” (Thank you Rick!)

According to Webster Dictionary, Zen is a Japanese form of Buddhism that emphasizes meditation. Another definition from Urban Dictionary (if you call that a definition) states  “A total state of focus that incorporates a total togetherness of body and mind.”

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