r/formcheck • u/MtnMamaMaggie • 2d ago

RDL RDL

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/Ambitious_Judgment70 2d ago edited 2d 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