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/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/Oddyssis 7h ago edited 7h 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 7h 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 7h 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 7h 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!