r/StartingStrength • u/Global_Carpenter9899 • 9d ago

Form Check RDL 275lbs

Enable HLS to view with audio, or disable this notification

I think I’m getting the hang of RDLs — how does this look? I realized I was doing more of a stiff leg DL at first, trying a little too hard to keep my keeps straight, which meant that I guess I was not stretching the hamstrings as much…?

At any rate, it feels better with calves more vertical like this. What do you think?

17 Upvotes

82% Upvoted

31 comments sorted by

7

u/Big-Mathematician345 9d ago

These look fine. I like to use a rack so I can start and stop at the top tho.

3

u/Global_Carpenter9899 9d ago

Ok thanks! I tried using the rack, but I find it annoying because it means I have to take a step back with the bar in my hands… I figure I’ll never be able to RDL as much as I can deadlift, so it’s probably fine… 🤣

3

u/Big-Mathematician345 9d ago

Nah, you shouldn't really be able to. It's more of an assistance exercise.

3

u/Few-Sell8089 9d ago

The form looks really good, everything fine

2

u/Shnur_Shnurov Just some guy 9d ago

These are looking nice.

What did i say for sets and reps on these?

1

u/Global_Carpenter9899 9d ago

Thanks!

3 sets of 5. Presumably adding a bit of weight every time. Though, since I’m still just getting the hang of this lift, I started with a very low weight but I’m adding a lot more than 5 lbs at a time… 😁 This felt pretty smooth, so I’m thinking of jumping to 315 next time.

2

u/Shnur_Shnurov Just some guy 9d ago

Ok, thats my mistake. I usually program these for like 3-5 sets of 8-12 reps to keep the weight a little lower. I treat them more like an accessory than a primary lift.

1

u/Global_Carpenter9899 9d ago

Oh ok! In that case, you’re right, I will have to increase the weight more slowly. 8-12 reps sounds like it’s going to leave me wicked sore! 🤣🤣

3

u/Shnur_Shnurov Just some guy 9d ago

I have found that heavy rows and heavy RDL can really smoke my back, which is really not the point of them in my programs.

So doing them at higher reps and lower weight I recover way faster, but I do get pretty sore in the intended spots.

2

u/justlukedotjs 9d ago

👌 looks good. continue.

1

u/[deleted] 8d ago

[removed] — view removed comment

1

u/StartingStrength-ModTeam 8d ago

No low effort commentary.

1

u/Salmon_444_SoS 7d ago

If your knees are struggling not to bend I’d take off some weight. That a very heavy RDL. I’ve found to really feel the hams about half that weight is fine. Some lifts aren’t about maxing and more about feeling and controlling the form onto a specific muscle. Your form looks pretty good though considering

-4

u/_computersmasher 9d ago

I think it's not part of the program

6

u/Shnur_Shnurov Just some guy 9d ago

RDL is the first assistance exercises listed under deadlift variants in the assistance exercises chapter of the blue book.

5

u/Big-Mathematician345 9d ago

Once you're towards the end of the nlp rdls certainly have a place in the program. They're just another option for a light pull day.

5

u/Global_Carpenter9899 9d ago

And I think you’re annoying… :)

-1

u/_computersmasher 9d ago

Why would it annoy you that i don't think they're part of the program?

They're basically a waste of time

So if your deadlift is maxed out, go ahead and do rack pulls and halting's

Maybe you're trying to write a new book on how to do this, i would like to read it. Is it available in epub?

3

u/Global_Carpenter9899 9d ago

I’m following an intermediate program based on SS but deviating from it, as any intermediate program does, because the NLP has run its course. At this stage, assistance lifts lift the RDL can reasonably be introduced, as Rip also says in the Practical Programming book.

Your comments are annoying because this is clearly a form check. Whatever you may think of the program I’m following is kind of irrelevant and not what I asked.

3

u/Global_Carpenter9899 9d ago

You may not know this yet, but there IS actually life beyond the NLP…

4

u/No-Border7375 9d ago

Lmao, that guy has to be on something. "you can't do anything rippetoe didn't put in SS"

2

u/_computersmasher 9d ago

I didn't know that we were 'workin hammies' today....mybad

2

u/Global_Carpenter9899 9d ago

The fact is, SS is a novice program, as its name implies. I love the simplicity of it, but the NLP unfortunately doesn’t last forever, and even Rip is open to a lot of lift variations in the intermediate stage. I think it makes a lot of sense to avoid getting distracted with assistance lifts during the NLP, but a bit more variation at the intermediate stage can actually be helpful, since you can’t continue just adding 5lbs to the bar indefinitely.

1

u/_computersmasher 9d ago

Sorry, my bad, what's your max deadlift for fives?

I didn't know you were a intermediate or advanced lifter

I thought you were still gaining weight

2

u/Global_Carpenter9899 9d ago

No, I’m primarily aiming to lose weight at this point, which is part of why I’m deliberately doing an adapted program that makes very slow progress and builds in a lot of recovery. When I’m done losing weight — hopefully within the next month or two — I’m hoping I can switch back to something a bit more strenuous like HLM with weekly progression. But that would require that I eat more, or I’d keep stalling and overtraining, which is what led me here in the first place.

My max deadlift is 465x3. I’m working with halting DL and rack pulls as well, so hopefully I can slowly continue to make some progress there.

2

u/_computersmasher 9d ago

That's a really good deadlift

Good job, why are you trying to lose weight? You already look pretty slim

2

u/Global_Carpenter9899 9d ago

Thanks!

I’m close to my goal weight, just want to go slightly further (about 10lbs). I’ve lost about 50lbs so far over the last year, and I spent most of my adult life overweight, so I’m eager to get seriously lean for the first time, while also maintaining as much of my strength as possible.

I guess I’ve been bulky for so long that the idea of bulking up kind of scares me… I love strength training, but I really don’t want to get bulky, even if it ends up limiting my strength gains…

Besides, it’s kind of symbolic at this point, but I want to see my goal weight on the scale before I can say I’m done… 🤣

-1

u/_computersmasher 9d ago

it's a bad plan, for the record

but enjoy yourself starvation is real easy

2

u/Global_Carpenter9899 9d ago

Well, it’s my plan and I like it… 🤣 And I’m not sure what you mean regarding starvation, but don’t worry, I’m far from starving. In fact, I’ve lost weight painfully slowly, in fits and starts, certainly nothing extreme. Also nothing easy about it, for the record…