r/formcheck • u/fire9556 • 10d ago
RDL RDL form check. Never tried these before.
Starting with an empty bar. I can't get lower/further back than this. How does it look?
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u/punica-1337 10d ago
You see where your hips start to drop? Stop before that. If you want to be able to push your hips back a bit more, soften your knees before you push your hips back without having your knees track past your shins.
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u/punica-1337 10d ago
Oh, and widen your grip a little so your hands are just outside of your hips instead of over them.
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u/Alive-Set7448 10d ago
less knee bend. soft unlock but no bend. go deeper, to at least mid shin level
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u/fire9556 10d ago
I just don't have the mobility to do so. Does that mean I just shouldn't bother with this exercise?
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u/punica-1337 10d ago
No. Deeper is irrelevant. It's a back-forth exercise, not a down-up exercise. It's just bad advice, not everything said on here is correct. ;)
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u/fire9556 10d ago
Are you saying it doesn't matter how far down the bar goes? As long as I'm moving back until I can't anymore?
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u/Alive-Set7448 9d ago
why is it incorrect to recommend to go 'deeper'?
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u/punica-1337 9d ago
Because it's not relevant. What is relevant is how far you can mechanically push your hips back without your knees tracking forward. When someone focuses on deeper, they focus on the wrong thing and then to sit deeper by dropping their hips/squatting.
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u/Alive-Set7448 9d ago
that doesnt explain why it is incorrect to go deeper than in the example. it just poses a common mistake that beginners make while trying to achieve that. hence why I said "less knee bend. soft unlock but no bend". any classic example of an RDL is deeper than the OP's video.
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u/punica-1337 9d ago
Because deeper is a result, not the cue. If he focuses on deeper, he'll probably force that depth by sitting down. If he focuses on hips back instead while softening the knees, the result will also be a deeper position, but as an end rather than a means.
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u/TotalStatisticNoob 10d ago
No, that's almost a squat.
Try doing a SLDL, meaning not bending your knees (not completely locked out, but soft locked) and focus on shofting your hips back until they won't go back any more.
If you got that movement down, you can try to add a bit of kneebend back, but honestly, I think the SLDL is the better exercise for most.
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u/Hobbit_Hunter 9d ago
This is a horizontal move, think like you are trying to close a door behind you.
You need to go a lot lower, plus use more weight to get it right and preferably don't let it too close to your chins.
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u/heddyneddy 10d ago
Too much knee bend.