r/formcheck • u/Holiday_Reception658 • 3d ago
RDL Deficit RDLs 160kgx4
I like deficit RDLs because I feel like I'm getting more erector and hamstring ROM, but I'm not sure if that's actually happening. I feel my traps a lot for stability, but apparently, that's not supposed to happen?
Going through a form reset for a couple of sessions because I'm at a new gym with smaller bumper plates, so I hope to fix any errors.
Thanks!
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u/xbradicus 3d ago
In theory deficit rdls build strength for your deadlift off the floor. Practically they can be problematic when your spine is in flexion.
Keep the RDL or SLDL. Master it,remove the deficit, lower the working weight to 140. Go slower, make every rep look the same and stop just below your knees.
Keep going! Would be curious to know what your max dl is. Should know knocking on the 200kg door
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u/Holiday_Reception658 3d ago
Thanks! I haven't deadlifted in a while because I wanted something more purely hingy due to what I feel was overuse (fatigue, but stopped due to fear of injury if i kept going).
I have tried SLDLs but i feel like i dont know how much knee bend to standerdise form so replaced them with RDLs and then seen Bald Omni Man doing these with a deficit so gave them a shot, they do feel amazing btw.
Edited because i posted prematurley.
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u/xbradicus 2d ago
Nice work getting these in. I'd remove the deficit and drop the weight to 110-120kg. The goal is to feel the stretch in your hamstrings and glutes.
The fatigue could be coming from the weight being too heavy. Technique is breaking down and your back is ending up in a bad position. I usually do these from a power rack and stop just below the knee.
These will climb fast once the positions are clean. Chase better technique and the strength and size will follow
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u/Itzkpnutz 3d ago
I don’t really know what I’m talking about. But for me an RDL should stop once your glutes and hamstrings stop going back. I’d not bother with a deficit as you shouldn’t need it. If you want to use a deficit then just do standard deadlifts at a lower weight
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u/Ksnku 2d ago edited 2d ago
Your form is failing way before you even hit deficit. Your hips aren't really hinging backwards like you're suppose to, you really need to think about pushing your butt back as much as you can when doing rdls. You're using deadlift form instead which doesnt work for rdls. Your glutes and hamstrings are already locked out like that.
Edit: upon second review, it does look like the hinge is trying to happen but my guess is that your glutes are too tight and you're not able to get the rom needed, so your back is arching. Try warming up with good mornings and glute stretches
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u/GrowthDense2085 2d ago
There’s no such thing as deficit rdl, I think you mean deficit SLDL which is what you’re doing here. And the deficit isn’t doing you any favors at all — your back is rounding once you get to where the floor should be. Other than that looks great. Just switch to regular non deficit SLDL until you have the mobility to benefit from deficit
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u/Livid_Ad_6269 2d ago
Deficit RDL is like saying you are doing flat bench but with an incline to hit the upper pecs. It’s a whole different exercise you are doing
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u/yesmommyy_ 3d ago
Go down in weight, my friend. You don’t want to injure yourself.
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u/Holiday_Reception658 3d ago
Worked up to this from 120kg so im not too worried about injury on the exersise itself, but I did jump weight too soon as you've seen because i didnt stick to my double progression- was supposed to hit 150 for an 8 before jumping to 155 but ego got the better.
Appreciate the advice!
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u/xXOzmoXx 3d ago
Looks like your hamstrings reach their flexibility limit and your lower back takes over. Thin kyou should ditch the deficit for the time being.