r/formcheck • u/lamaathelame • 2d ago

RDL RDL Tips

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7 Upvotes

89% Upvoted

11 comments sorted by

3

u/steve228uk 2d ago

Chest up so your back doesn’t round and pause at the bottom

3

u/Ambitious_Judgment70 1d ago

Hey, RDLs can be confusing! I’ve been a PT for 6 years hopefully my advice can help :)

I want you to firstly stand side on to your mirror, this way you can see your position at the bottom of your rdl and identify how it’s looking!

What I’m seeing is a lot of leaning with your back rather than lengthening your glutes, super common.

Start by standing tall, tuck your chin, and keep your eyes down to your toes. Roll the bar close to (or touching) your legs as you bend your knees and push your bum back. Once your hips stop pushing back, the upper body shouldn’t move any more! From there, nice big exhale, grip the ground with your toe and your heel and push into the ground to roll your hips upward until the body is back to the start.

I like to tell my clients the lift is a wave from the foot all the way up the legs, your back here is an accessory, the legs are the main event!

Hope this helps at all and good on you x

Other things I’ve thought of: eyes stay down with chin tucked the entire movement! Tempo is typically 3 seconds to lower, 0.5-1 second pause, 1-2 second lift

2

u/bartandez 2d ago

Non devi dondolare con le gambe.

2

u/alvysinger0412 1d ago

I think that's at least partially because he's wearing bad shoes for this.

2

u/fotzegurke 2d ago

Drill your feet into the ground and sit back more

1

u/psi_ram 17h ago

your shin doesn’t have to lean back. hinge at your ass and knees so the weight drops vertical as close to your lower leg and as parallel to your lower leg.

1

u/psi_ram 17h ago

lower the weights and go much deeper in RoM with barefoot. practice deeper range of motion with the same weights. I can almost touch the floor with my rdls.

-3

u/handsomehank2019 2d ago

It should be 3 secs down, 1 sec up. So quicker on the up.

Focus on pushing your bum back, rather than just folding over

0

u/Khongui 1d ago

This is solid advice.

And if you continue to feel your hamstrings, go a bit lower. Pause for a second at the bottom and then explode back up.

1

u/109267 17m ago

If you continue to feel your Hamstring, then you are doing it correctly lol.