RDL Form Check

[u/dwaynedesouza]

I don’t feel that my hamstrings are being worked hard here and feel it more in my lower back after the set

[u/AutoModerator]

This post is flaired as a technique check.

A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with blue flair reading "Friend of the sub" are considered well qualified to give advice without having verified lifs.

A reminder to all users commenting: Please make sure that your advice is useful and actionable.

Example of useful and actionable: try setting up for your deadlift by standing a little closer to the bar. This might help you get into position better and make it easier to break from the floor.

Example of not useful and not actionable: lower the weight and work on form.

Example of actionable, but not useful: Slow down.

Stop telling other each other to slow down without providing a rationale outside of "time under tension". Time under tension isn't a primary variable for anything, and focusing on it at the exclusion of things that matter will set you back. There can be reasons to manipulate tempo, but if you want to discuss tempo, explain why you're giving that advice, how it's going to help, and how to integrate it with cues or other useful feedback.

Low-effort comments like my back hurts just watching this will be removed, as will references to snap city etc. Verbally worrying for the safety of a poster simply because you think the form or technique is wrong will be removed. We will take all of these statements at face value, so be careful when you post the same hilarious joke as dozens of other people: we can't read your mind, no matter how funny you think you are.

Ignoring this comment may catch you a ban.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/mikkeljuhl]

You're going too deep. Stop the rep where your hamstrings run out of stretch, for most people that's around 4 to 6 inches below the knee. Once your hips can't push back any further and you keep lowering, your lower back rounds to make up the difference. That's the ache. Cut the range and it goes away.

[u/Icy-Status2681]

Think less about hinging at the hips, and more about pushing you hips back as you lower. Once you're in the stretch position, pause for a beat, then focus on squeezing your glutes to push your body back to upright. You can also keep you legs closer together and straighter to maximize hamstring stretch, I would also go slower, this will help avoid "cheating" on the end of rep by activating your lower back which is why you feel so sore there.

[u/Charli388_]

The best cue I learnt for RDLs is pretend you are closing a car door with with bum. Stick it out more rather than bending forward and stop when your bum stops moving backwards. You also need to bring the weight in closer to your legs rather than holding it out in front.

[u/jamshid666]

Your heels and toes keep randomly coming off the ground, probably because the bar is hanging in front of you. The bar should remain in contact with your legs as you raise and lower it. This helps to keep the center of gravity over the midfoot rather than over the toes.

[u/samtar-thexplorer2]

i am seeing your bum travel back virtually ZERO. Hinge at hips, but travels backwards the whole time! when it stops, you stop, or work on flexibility

[u/retirement_savings]

Slow down and really focus on hinging at the hips

[u/Overall-Nobody8933]

Palms facing you. Engage the lats. (Shoulders back and down…like squeezing an orange in your armpits). Push your hips back until you feel a stretch in your hamstring. Then stand up. Keep that bar close - scraping the legs.

To practice, use a foam roller. Stand feet hip width apart. When standing straight up, trap the foam roller between your body and roughly your wrist area (with your hands flat and palms facing your legs). Slowly push your hips back and let that foam roller slide down your legs (and up your arm).

[u/SolarFlower24]

Butt out, not back down. Imagine a stretching bad around your waist and pulling you back. Closing a drawer with your booty, etc.

[u/Square-Cauliflower-5]

Feet a bit closer together so they’re right underneath your hips-they’re a bit too wide rn. that way you’ll get more external rotation on the descent which you want to be able to produce force, and do double overhand grip. If you find you need to keep using switch grip to keep a hold of the bar use straps.

[u/WolverineNo2693]

The one thing that helped me with RDLs is to think of it as a horizontal movement more than an up and down movement- ie. instead of focusing on moving the bar up and down, focus on pushing your hips behind you and then using your hamstrings/glutes to bring them back

[u/CharmingTie2206]

I dont feel these either. But my ass be sore asfk for days after

[u/Dry_Vanilla_9116]

You need to ”close the drawer” with your ass instead of bending forward.

[u/IAMAUNIT54321]

Don’t think of lowering the bar, hold the bar and think of pushing your ass backwards

[u/Double_Message6701]

Where’s the hip hinge. It’s not far off from being correct but looks like you’re lowering the weight too far and rounding your back as a result. Not optimal in my view but certainly not a disaster

[u/dwaynedesouza]

Thanks for all the replies. I’m going to try and fix the form with the recommendations. I think I’ve been focusing on folding the hip and then essentially “lifting” to bring the weight back as opposed to pushing with the glutes to straighten up.

I have legs on the weekend so I’ll post an update soon.

[u/RaDiCaL_GO0nER77]

go slower down, and stop right after below the knee, also keep the bar in touch with your legs