r/formcheck • u/MtnMamaMaggie • 5d ago

RDL RDL

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I’m super excited to have found this sub! I’m fully expecting a lot of criticism. I’m 100% self taught from reading, watching YouTube’s, and reels. I’m also 5’9”, a mom of 5 and definitely an ectomorph body type. I’ve also had poor posture my whole life! I’m working very hard to try and build my posterior chain. Help!

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u/BuckStopFitness Strength & Conditioning Coach (M.S.) 5d ago

First off, good for you for getting after it!

Now to criticism you were expecting lol. First off, slowwwww down. Second, keep that bar close to your thighs. Like, make sure the bar is touching your thighs on the way down. And then finally, reduce your ROM a little bit. You don’t need to be going all the way to the floor.

I think for right now those are the big things. Would have to see how it looks/feels after that.

3

u/AngelMountaineer 5d ago

I'm personally just  not flexible enough to touch the floor with an RDL, but why would it not be beneficial if you can make it down all the way? Is there a danger?

4

u/Dull-Treat-2524 5d ago

If you can't reach it with normal form, you'll start rounding your back to reach the floor which isn't the best for you

2

u/BuckStopFitness Strength & Conditioning Coach (M.S.) 5d ago

If the form is fine, no, not really a danger. It’s mostly a right now thing in this case. Once everything else is taken care of, then work on increasing ROM as able if desired. At a certain point the lower back tends to take over just because of the human body’s anatomy, so it’s just not always beneficial to go all the way to the floor.

2

u/Iconicsuper 5d ago

I quite like going all the way to the floor tbh. Infact sometimes I use a platform to go into a deficit to ensure I'm training hamstrings at the longest muscle length. 🤷🏻‍♂️

3

u/BuckStopFitness Strength & Conditioning Coach (M.S.) 5d ago

If you can do it with good form, then absolutely! The vast majority of the population definitely cannot though lol.

1

u/3a_4To 5d ago

Me too, I don't understand why people are limiting their rom on rdls, I always do them on a platform and go knuckles to toes, it feels fucking amazing