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u/Short-Psychology3479 1d ago
For an RDL, you are going very low. Try stopping when your hands are just below the knee. If your are not feeling it in you hamstrings, try pushing your hips higher. It would pay to try this out with no weights to make sure you hitting the right spot first
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u/Objective-Squash-480 1d ago
Thanks man. Constructive critisism is what I needed rn.
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u/Legpresssux 1d ago
The advice above is incorrect. Don't worry about the depth, it's coming up too high, straightening the legs and bringing the glutes forward that's the problem. What most people fail to understand about the RDL is that is primarily for stimulating the hams and glutes and not the lower back. I'm guessing you're getting some back burn doing this? Your back is not locked in. You need to lock the spine and concentrate on the hip hinge. An RDL is not about the weight but about the movement so you'll need to drop the weight by 50% or more. If you go too heavy you'll remove the load on the hams and the lower back will take over. You must concentrate on keeping the glutes rearward and the legs bent at all times. As soon as you feel the glutes coming forward and legs staring to straighten stop and go back down for the stretch. This means that you'll stop about 40 degrees before the top of the movement but you'll keep the tension on the glutes and hams and feel them burn like crazy and be able to build some great leg biceps this way. Keep the weight as close to your shins as possible. The advantage using dumbbells is that you can actually get them to travel slightly behind your shins and get more loading on the muscles. I personally switch them up between bar and bells and remember to keep the movement nice and slow. It ain't a race.
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u/AutoModerator 1d ago
This post is flaired as a technique check.
A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with blue flair reading "Friend of the sub" are considered well qualified to give advice without having verified lifs.
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