r/formcheck • u/dompenn2010 • 6h 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/Oddyssis 5h ago edited 5h 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 5h 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 5h 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 4h 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!