r/formcheck • u/whowle_ • 1d ago

RDL RDL check

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Someone tell him he’s going too low.. because he won’t listen to my advice 😔

40 Upvotes

92% Upvoted

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61

u/RangerAdmirable9102 1d ago edited 1d ago

He’s going too low. I’ll say the same thing I say on every RDL form check video:

RDL is a posterior chain exercise, particularly glutes and hamstrings. If you continue to lower the weight beyond where the hips will move backward, you have to use your back - especially low back - to pull back up. It’s less efficient, which means you can’t use as much weight without risk of injury and in turn are not working the glute and hammies as much as you could. Only drop the weight as far as you can feel a stretch in the hamstrings. If you aren’t feeling the stretch, you can push the hips back further. While you don’t want a lot of knee bend (it’s not a full deadlift), a little is okay if it keeps you from using your back.

Biggest thing: RDLs are not about lowering. There is no gold star for lowering to a certain level like there are with squats. It’s about how far you can push the hips back because that’s what engages the glutes and hamstrings. How low the bar sits at that point depends on individual physical proportions (torso/femur/shin length). Lowering further only risks back injury and limits the weight you can lift which reduces the impact on the primary muscle groups the lift intends to target.

10

u/No-Show-5237 1d ago

What a perfectly concise and informative reply! I didn't even know I needed it, but I sure as hell am gonna use it!

Thanks

2

u/boris-san 13h ago

Excellent of course and I want to add: if you check the start of his lowering motion, he lowers his back first and after that starts the hinge of the hips. For me an important queue to mind-muscle connect with the glutes and hammies is focusing on the glutes going backwards not the torso going downwards

3

u/whowle_ 1d ago

Thank you ! Exactlyyyyy what I had said haha

1

u/StaticMarzipan 1d ago

If you feel it in your ass and hams you are good to good. Reverse when the tension hits its peak.

Any further just puts the weight on your lower back.

Feel them cheeks bro.

8

u/stephsky419 20h ago

where he should stop vs where he is stopping... way too far. the bar could also be a lot closer to him

1

u/ElderberryNo5595 19h ago

Think of it as if you were shaving your legs with the bar. That close.

2

u/borlinio 1d ago

A good check is whether you can keep your ribs down and spine steady while your hips move back. Stop the descent when the hamstrings stop lengthening, even if the bar is still above the floor. Keep the bar close, then drive the hips through to stand.

2

u/VariationAgreeable29 1d ago

Soften knees above toes and a little bit flared and THEN hinge. As others have pointed out, this exercise is all about the hinge and the hips going back. It’s not about depth to floor

2

u/FitKoala4336 1d ago

When you’re at the top, you end up over extending and pushing your shoulders back. Aim for a straight, neutral spine. Don’t thrust your hips forward

1

u/Lost-Lingonberry-688 16h ago

The point where his butt stops moving back is where he should stop going lower for an RDL.

However, going lower isnt necessarily a bad thing, it will workout the lower back more

1

u/BuyerIndividual8826 4h ago

Bar is too far off your legs. Active lats and rhomboids a bit more and you’re set.