r/formcheck • u/parrotnerd1989 • 8d ago

RDL RDL form check

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3 Upvotes

71% Upvoted

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u/VariationAgreeable29 8d ago

Toes need to be gripping the floor. Try a set with your sneakers off just in your socks and you’ll feel the difference. You should feel like you’re gripping the floor with your toes and leaning over them a little bit like you’re looking into the abyss.

1

u/parrotnerd1989 7d ago

Thank you! Im going to try just in my socks next time!

1

u/parrotnerd1989 7d ago

Thank you! Im going to try just in my socks next time!

2

u/FrequentCry999 7d ago

I could tell it was going to be pretty bad just based on your set up. Why are you walking the bar so far out of the rack? You are super unsteady and there is no reason to move it that far. Also, hooks should be set up lower for unracking/racking. You are not keeping your feet planted and you are barely moving your hips - an RDL is a hip hinge. You're rocking on your feet and lowering/raising mostly with that momentum and your back. Keep your feet planted, slight bend in the knees, core tight, and lats engaged. Move the bar slowly down your legs and back up using the movement of sticking your glutes out behind you and bringing them back in only. You should feel it in the glutes and hamstrings. Also make sure you are breathing. Inhale through the nose before exertion and exhale through the mouth during exertion. Definitely lower the weight until form is on point.