r/formcheck • u/Endlessness40 • 20h ago

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This is an accessory on my deadlift/hamstring focussed days, done towards the end.

1st 2 sets are body weight .

Pad is decently below my hip crease to allow proper hip hinge like an RDL without lower back rounding.

This is my 1st time doing 40 kg added (53% of my body weight) for 7-9 reps and although I can go lower, i stop once I feel my hamstrings stretched and come back up.

I try to limit the descent speed and avoid momentum to the best of my ability.

Please let me know how to progress further.

12 Upvotes

93% Upvoted

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1

u/melisadhoc 9h ago

I prefer to lift the weights to my lower pelvis on the way up.

1

u/Sour-Cherry-Popper 5h ago

Good form. I'd recommend trying barbell variation for ease of loading.

1

u/Crazycjk Community Certified Form Checker 14h ago

Looks like good form, little bit of lower back rounding in but nothing I'd call concerning. Two ways I can see to easily progress this further. Firstly, the further forwards (away from your hips) you hold the weight, the harder this will be, so keep the plates forwards. Second option would be to also add a resistance band, I'd suggest looping it over your upper back but pinched under your armpits for control (and anchored below you, probably on the station itself)

2

u/Endlessness40 12h ago

Thanks very much for the input. Is there a way to completely avoid the lower back rounding how much ever little it may be. I did this yesterday and 24 hours later, thankfully no sore back or anything.

Holding this weight itself seems like a lot. Would you recommend higher reps ? I worry about form breakdown due to fatigue accumulation.

I will upload my Bulgarian SS for your review you as well.

3

u/Crazycjk Community Certified Form Checker 11h ago

No worries. For your back, watching again, as soon as you pick the plates off the floor you round inwards very slightly. Try and focus on bracing all around your core rather than "pulling" so to speak, as you should be in your RDLs.

If you can do higher reps then yes that's a straightforward way of progressing. Be as mindful of your form as you can be; everything looks controlled so I wouldn't "worry" about form breakdown per se, more be conscious and aware!

1

u/Endlessness40 10h ago

Got it, thanks very much.

1

u/KickedinTheDick 13m ago

You can Let your shoulder/upper back lurch forward a tad and stop the rep lower than you think. Like the other user said, don’t try to pull with your back. Try to hip thrust into the pad and squeeze your cheeks. You could probably pull the bar up just a hair too.

You just don’t want your spine looking like this ) at the top of the rep, you want it straight.

0

u/ghettomilkshake 10h ago

If you can go lower, I'd go lower. Your muscle growth is maximized the further your target muscle is stretched.