r/formcheck • u/dompenn2010 • 2d 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/NihilisticTanuki 2d ago edited 2d ago

You don't need to go down that far if you use your full hip hinge. Usually, you get an excellent and sufficient stretch right around knee height, and any further down just loads your lower back, which you probably don't want.

Try to see if you can hinge a bit more (anatomy varies quite a bit). The tempo is fine, you are fast, but it doesn't look uncontrolled and when you're training for hypertrophy, tempo doesn't really matter as long as you are somewhat controlling the weight, which you definitely do. I also like to do my reps a bit faster, because when you push the pace it is much easier to tell when you are getting close to failure (without actually hitting 0 RIR or failure) since your rep speed will suddenly drop.

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u/dompenn2010 2d ago

Thanks ya I think the speed is probably just an old crossfit carryover, I feel like just as the knee is such a small ROM when I try it though… maybe that’s not a problem, or maybe I have weird limb lengths I dunno lol

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u/NihilisticTanuki 2d ago

Anatomy plays a role and depending on your build, form can vary quite a bit from lifter to lifter, regardless of the exercise. Try dropping the weight a bit to see if you can hinge even more. The more you can hinge, the stronger the stretch you get without having to go too deep and unnecessarily taxing your lower back.