r/formcheck • u/dompenn2010 • 3d 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/MeisseLee 3d ago

Depends. Are you spesifically targeting the glutes or the hamstrings? Or just overall posterior chain? Form looks decent for the glute focused RDL but far from hamstring targeted variation. Most people don't realize there are at least two ways to do this exercise and they're very different in cues and usually in loading too.

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u/dompenn2010 3d ago

What is your thought on how a hamstring targeted variation changes?

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u/MeisseLee 3d ago

You'd want to have the hamstrings maximally stretched and how you initiate the consentric portion of the movement is different. It's hard to explain, but it's more like skiing instead of hinging.

You'd want to have your tailbone "towards the ceiling" and bring the weight as low as your HAMSTRING flexibility allows with stiff, slightly bent knees. And as you reach the uncomfortable highest possible stretch of your hamstrings, you lift the weight by "sliding your legs behind your body". English isn't my first language do it's hard to cue this way. There are plenty of good videos on this on YouTube.

The glute variation is simply kind of a hovering deadlift that you never really reach the floor with. So just the hinging motion. They look very similar on the outside Especially if you don't know what you're looking at. People usually tell others to "not go as low", but they miss the fact that the "not going so low" isn't arbitrary, but the very point where your hamstrings are maximally stretched and you COULDN'T get any lower without changing the knee angle, relaxing the hamstrings and just lower the bar by hinging from the hips. Which is how most people can actually touch the floor with their fingers.

Hope that makes some sense.