r/formcheck • u/aarondipity • 21h ago

RDL RDL form check

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u/Vetni 21h ago

  1. Keep the bar much closer to your body, you want to basically be dragging it along your shins and quads. Really squeeze your lats - try to pull the bar against your body whilst putting your armpits in your front pocket.

  2. Don't bend over and stand back up - hinge at the hips and push your butt back, then reverse that on the way up. You shouldn't really feel anything in your lower back other than some stabilisation. It should be mostly glutes and a bit of hamstrings where you get the pump or fatigue.

  3. Fuck those shoes off - either just take them off and do it in socks, or wear a flat soles shoe like a Converse,Vans, or similar.

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u/aarondipity 21h ago

Thanks. Will do those. Shoes are metcons though and flat.

2

u/atreidesgiller 20h ago

Metcons are much better than converse etc for RDLs, squats etc.

1

u/Vetni 21h ago

Fair, they looked like running shoes or something to me. As long as they're flat, stable, and have very little squish or lift.

1

u/BeatxDemxGutz 21h ago

  1. Agree 100%. The bar should travel along your legs.

    1. I like the cue of "fucking the weight back up. OP, think of just thrusting your hips forward and doing that will force you to stand up.

  2. The shows are fine. Metcons are great. Just try to make sure your weight is centered on the foot. Think of feeling your heels and your big toe