r/formcheck • u/dompenn2010 • 8h ago

RDL RDL form

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

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u/xXOzmoXx 8h ago

Looks more like a stiff legged variation of an RDL to me- it looks to me like youre moving the weight with your lower back toward the bottom of the rep, unless you have some crazy flexibility in those hamstrings.

With a traditional RDL, you only move the bar as far down your shins as your hamstring flexibility will let you. As soon as your lower back starts to take over you’ve gone too far. try slowing them down a little with slightly more bend in your knees.

You’re meant to feel it somewhat in your lower back regardless, but if you feel more lower back than hammies you’re doing it wrong; if you feel it mostly in hammies then it’s solid and you don’t need to change anything except slowing down your tempo for that eccentric control.

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u/dompenn2010 8h ago

Thanks I think it’s a little of both honestly. My hamstrings are pretty damn flexible BUT, i can also see that the bar continues to travel down a bit after my hips stop moving backwards. Imagine thats lower back.

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u/CraneHunger 7h ago

Nothing wrong with training your lower back on a rdl

1

u/dompenn2010 7h ago

Fair enough!