So the description of the RDL is that the bar should be lowered by pushing the hips back as opposed to in a SDL where you lower the weight with the intention of keeping the glutes/hips in position.

However, whats the rule when bringing the weight back up? I keep reading to squeeze the glutes and pushing with the hips but does that mean pushing the hips foward and not up?

I always feel that Im pulling the weight up with my back.

I had a look at Chicanerous's RDL vid

http://www.youtube.com/watch?v=5eZA_QDy9cY

My form on the way down is slightly different in that I have my legs bent and only go just below my knees as my flexibility in that area is extremely poor.

Now I know on the way up, he is not actually pulling up with his back but to my untrained eye it does look like he is, as it looks similar to what I do.

So what are the subtle differences I should be looking for and doing to make sure Im pushing with the hips and what does that actually mean?

http://www.youtube.com/v/8-O_MT72rck&rel=1"

Great Video :tu:. One of my persoanl favorites.

If you keep your back straight and just push back with your hips, all while keeping the bar very close to your body (I even have it touch most of the time), you'll lower it correctly without having to bend using your lower back. Practice with lighter weights until you get comfortable with the movement -- If you have tight hamstrings (like me), then you might have to bend your knees a little more, or just stop once the bar gets to around knee level. You really have to concentrate on form though -- I have been doing RDL's for quite awhile, and I still have to really focus on each and every rep to make sure I'm doing everything correctly.

So the description of the RDL is that the bar should be lowered by pushing the hips back as opposed to in a SDL where you lower the weight with the intention of keeping the glutes/hips in position.

However, whats the rule when bringing the weight back up? I keep reading to squeeze the glutes and pushing with the hips but does that mean pushing the hips foward and not up?
Don't get caught in the exact path or motion of the hips. You squeeze the glutes, drawing/shoving the hips forward, and the body stands erect. This works because you can't completely contract the glutes unless your hip is extended.

If you performed the eccentric correctly, the movement cannot accidentally turn into a SLDL. Pushing the hips back will automatically emphasize the hamstrings and glutes and take stress off the lumbar spine. If you shift emphasis back to the lumbar spine, it will be very apparent and, as usually you can use a good deal of weight with the RDL (beyond what you can SLDL), the posture of your back will very likely deform so it will be even more obvious.

Now I know on the way up, he is not actually pulling up with his back but to my untrained eye it does look like he is, as it looks similar to what I do.

So what are the subtle differences I should be looking for and doing to make sure Im pushing with the hips and what does that actually mean?
Pulling with the back basically means that you are leading the concentric with the shoulders / head. If you do this, you'll see the shoulders move before hips do, the head may throw back, and you'll feel a sort of "scooping," "arcing," perhaps even "arching" motion with the upper body. If you lead with the hips, your body is going to act as one unit in a very strong hinge-like motion. The shoulders and hips are going to move simultaneously and you'll feel a very "solid," "strong," "linear" motion with the upper body.

http://www.youtube.com/v/8-O_MT72rck&rel=1"

Great Video :tu:. One of my persoanl favorites.
Wrong kind of deadlift.

Wrong kind of deadlift.

I Know its the wrong kind of Dead Lift... It is still a good video of DL form & DL is still one of my Favorites. Thanks though. :D

I still don't understand the difference between a Stiff Legged Deadlift and a Bulgarian Deadlift.

Chic's video looked like a SLD to me, but the title says Bulgarian.

Forget it. I just reread what Chic wrote. Sorry. [blush]

I think of the RDL as an archers bow. Pull the string taunt i.e. hips/glute being pulled back. Shoot the arrow; pushing the hips/glute forward. SDL's are more like a door hinge. This mental image has helped me greatly.

I still don't understand the difference between a Stiff Legged Deadlift and a Bulgarian Deadlift.

Chic's video looked like a SLD to me, but the title says Bulgarian.

Forget it. I just reread what Chic wrote. Sorry. [blush]

Romanian ;)

To do an RDL, stand six inches from a wall, with your back to it. Now with your weight on your heels and your eyes fixed on a point in front of you, reach back with your ass and forward with your chin until your ass hits the wall. Move a bit further away from the wall and try again. Keep going until you are doing enough ROM.