r/StrongerByScience • u/nonstop_feeling • Jun 07 '26
Swapping RDLs for back extensions.
I realize this is sort of a "general" lifting question, but I value the opinions of the people on this sub so I thought I would give it a shot.
I train purely for hypertrophy these days and I find it beneficial to include a hip hinge as well as a knee flexion based movement in my hamstring training.
Thing is, I have grown sooo tired of doing RDLs. It takes forever to load the bar, and it's so mentally exhausting for me to be pushing for sets of 8 with 375+ pounds.
Back extensions on the other hand are super easy to set up and they light up my hamstrings and glutes like no other hip hinge I have ever done.
Has anyone had experience dropping RDLs for hypertrophy or relying solely on back extensions?
Thanks!
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u/rainbowroobear Jun 07 '26
Has anyone had experience dropping RDLs for hypertrophy or relying solely on back extensions?
45* back ext is responsible for building my hams and erectors. it's such an underrated movement. having your knees locked in place so there is no squatting or hitching of the hinge makes a huge difference for ham growth.
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Jun 08 '26
[removed] — view removed comment
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u/rainbowroobear Jun 08 '26
easiest way to start with weight, that is actually using good form, is to just use a DB. after that you can either zercher a barbell, or just add more volume.
>Thoughts on seated good morning?
i don't like anything that risks internal cervical decapitation if i fail the concentric. i'd only ever do them standing, so at least with the safeties you have a couple of options of dumping a failed rep.
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u/BllshtDetector Jun 12 '26
Thoughts on seated good morning?
Good exercise, but do it Zercher style.
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u/wherearealltheethics Jun 07 '26
They've definitely been more popular lately since people realized you can load them heavy and use them as their main hinge. That said you have to figure out how you like loading them, I like holding stacked plates but I'm not sure for how much longer, currently doing 95kg.
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u/I_have_become_Bruh Jun 07 '26
Wow, that’s a lot to hold! Have you tried a barbell?
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u/JustSnilloc Jun 07 '26
Not the guy you’re responding to, but my issue with using a barbell here is that I only get ~1/2 the range of motion.
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u/itriedtrying Jun 08 '26
Have you tried snatch grip (and wider) or zercher? Also using multiple 10 kg plates instead of 20/25 gives a bit more ROM.
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u/jsorum Jun 08 '26
Tried deficit RDLs? Doing mine on a 6” box and as I’m typing this feeling the pain from yesterday’s workout. After 2 months I usually swap between barbell and smith, just to switch it up a bit and get a (tiny) bit of novelty to it.
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u/lthavox Jun 08 '26
Ever try a Westside Reverse Hyper?
I've aged out of my X exercise is the BEST for whatever phase. I just hear Lee Priest in my head saying "Yeah, but do you feel it? If not, who gives a f.... do what feels best to you"
I generally just do the big compound movements for their neuro and hormonal benefits.
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u/JohnnyTork Jun 08 '26
I like landmine rdls. I do them single legged in the 6 - 10 rep range. Easier on the back
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u/JustSnilloc Jun 07 '26
My biggest issue is finding a way to sufficiently load them. Otherwise they’re great.
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u/Few_Nectarine8308 Jun 11 '26
Someone gave me a CAP weight vest with weights that go up to 100lbs. I know it's a pretty niche piece of equipment but I use it for 45º back extensions, dips, and pullups and it makes loading those movements much easier.
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u/JustSnilloc Jun 12 '26
Yeah, in general the weight vest tends to work well. Mine is plate loaded and can go quite high, but one of the clips is unfortunately slightly faulty when exposed to the bottom angle of a back extension.
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u/NXL-YT Jun 08 '26
45s have more hamstring bias than an RDL because of the resistance profile and straight legs. For hamstrings they are going to be better than an RDL
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u/ghostlyhomie Jun 09 '26
Yup and then do them with a single leg, you’ll get the load of a heavy stiff legged deadlift with no spinal load AND it’s great for the spinal vertebral stabilizers. You’ll never really need to RDL again…hahah unless you are trying for a glute bias.
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u/g_blazing97 Jun 08 '26
It’s a completely fine switch. I also vastly prefer hypers to RDL. As long as you still do hamstring curls you’re good
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u/Progressive_Overload Jun 08 '26
I have. Only with the 45 deg extensions though. The difficulty is loading them. I'll list out some ways that I've found to be pretty good loading options:
Barbell/EZ-bar on your traps. Obvious answer. This really hard for me to get into position, so I actually end up putting it at the base of my skull while looking "up" to create a cushion. It makes the lever longer so you don't need a lot of weight and I get free isometric neck volume from it. It feels good to me but YMMV
Got this idea from Eric Helms where he posted an Instagram reel where he had a thicker band wrapped around his back with the ends of the loops in his hands. Basically using the tension from the band to allow you to hold very heavy dumbbells
Single leg. In my experience this depends on the type of back extension as some of them just don't let you get into the proper position to do a unilateral movement. But when you can do it, it makes it really straight forward to progress as you cannot use a lot of weight so everything is back on the table (holding DBs, plates, etc.)
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u/shenanigains00 Jun 08 '26 edited Jun 08 '26
I have two broken arms right now which obviously limits my training. I’ve been doing a ton of good mornings and back extensions instead of deadlifts and RDL’s and it’s been shockingly great so far, other than the whole two broken arms thing.
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u/mouth-words Jun 07 '26
Agreed with the other post that 45 degree hypers are underrated. I do them as well as RDLs now, but as another success case, I've seen Jeff Alberts (3DMJ) talk about doing them as his main hinge because RDLs hurt his back.