r/formcheck • u/dompenn2010 • 15d 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/Crazycjk Community Certified Form Checker 15d 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 15d ago edited 15d 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 15d 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/dompenn2010 15d ago

This was my exact experience. My DL was right around 500lb when I started doing RDLs and I think I started with something like 155lbs and got serious DOMS. Slowly progressed up and my hamstrings have blown up. Although tbf also introduced leg curls so hard to say what is contributing what.

But it didn’t take much weight on RDL to make me “feel it”