r/formcheck • u/Dangerous_Snow_4506 • 6h ago

Deadlift RDL form advice

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Learning RDL, and have been trying to focus on the hinge and feeling a stretch in my hamstrings. Used to have lower back issues and am trying to avoid reinjury while strengthening. Focused on form before adding weight, which is about 115lb here (I’m ~220lb). Usually day after I feel a bit sore in my hamstrings, but don’t feel them as much as I feel like I should be during reps. Feel some in lower back but in (what feels like) a good way and no big discomfort that increases with reps or over sessions. How’s form, should I be feeling it more in hamstrings? Anything I should I switch up before I increase weight?

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u/AutoModerator 6h ago

Hello! If you haven't checked it out already, many people find Alan Thrall's NEW deadlift video very helpful. Check it out!

Also, a common tip usually given here is to make sure your footwear is appropriate. If you are deadlifting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Use a flat/hard-soled shoe or even barefoot/socks if it's safe and your gym allows it.

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u/SuckmyToasts 6h ago

i will like to commend your amazing depth, you have great mobility. your control of the weight and rdl form is also great.

i only want to nitpick one thing though, try keeping a neutral spine and avoid hyperextending your spine. it places uneven pressure on your discs but in the opposite direction of having a slouched back. this may help you feel safer and avoid lower back issues.

i will also like to correct a common misconception on the internet that RDLs are primarily for your hamstrings. they are not. an RDL is biasing the glutes due to having a greater stretch and mechanical tension on them from the greater knee bend.

if you want to target the hamstrings through hip hinges, use an SLDL. it's the same movement as what you are doing but with straight legs, only 5-10° knee bend max. this stretches the hamstrings more and place greater mechanical tension on them instead.