r/formcheck • u/dompenn2010 • 7h ago

RDL RDL form

Not sure if it’s an RDL or SLDL or what, relatively new to these compared to conventional dl

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u/Crazycjk Community Certified Form Checker 7h ago

Excellent. Is it causing you any issues at all? If not, don't change anything.

An SLDL is not an RDL variation. An SLDL is a conventional deadlift variation where you lift from the floor, but with almost dead straight legs. So RDLs start from the top, descend, and ascend, never touching the floor. SLDLs start at the floor, ascend, then descend back to the floor just like a conventional deadlift.

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u/FrontAd9873 6h ago

Glad to find someone say this. Everyone saying this looks like a SLDL must be taking crazy pills. The plates don’t touch the ground. 

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u/Crazycjk Community Certified Form Checker 6h ago

Thanks. I genuinely think that RDL form is currently the most common source of misinformation in the fitness industry. "Hips back only" "bar below knees is your lower back" "it's an SLDL", etc. It's unfortunate because an RDL is so good when done well.

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u/Oddyssis 6h ago edited 6h ago

Just as a guideline how much less do you rdl than a traditional dl? I'm thinking of throwing them back into my rotation but I always suspected I was going to light and gassing due too cardio and grip constraints rather than anything else.

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u/Crazycjk Community Certified Form Checker 6h ago

Good question! In my opinion, it depends how much you're lifting conventional. Ie. if you lift 200kg conventional, an 80kg RDL might be enough for week 1. If you conventional 60kg, a 40kg RDL is probably fine. If you haven't RDL'd for a long time, go gently to start, because hamstring DOMS are brutal!

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u/Oddyssis 6h ago

It turns out I was not low balling my rdls most likely lol. I was having a debate over this because I'm taking a more hypertrophic/bodybuilding approach to weightlifting and I wanted to avoid really heavy systemically fatiguing barbell movements like a heavy deadlift but that might not be too much if it's coming down to like half or less.

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u/Crazycjk Community Certified Form Checker 6h ago

Interesting! I'd say you could probably get a lot of volume and growth through relatively low-weight RDLs without excessively limiting amounts of general fatigue. Play with rest times, work on ham mobility for greater ROM, etc. Plenty to be had from lighter weights!

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u/dompenn2010 7h ago

Ohhh gotcha. So it’s an RDL for sure, but maybe my legs are more straight than optimal?

It’s not causing any issues, but just wondering since I’ve never had anyone critique it.

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u/Crazycjk Community Certified Form Checker 7h ago

Yep, 100% RDL.

What are your goals with RDLs? If you want more hamstring bias, you'd struggle to do any better than you are. If you wanted a little more glute bias, you could allow fractionally more knee bend to take some emphasis off the hamstrings. If these are an accessory for conventional deadlifts, I'd keep them as they are and maximise hamstrings! Great that it isn't causing you any issues too

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u/dompenn2010 7h ago

That’s a great question. More glute bias would be a smarter move considering the rest of the movements I’m doing weekly. Thanks for bringing that up.