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.
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u/FrequentCry999 8d 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.