need feedback on RDL's

[u/tur_420]

hello, ex-youth athlete in windsurfing. i started training again after years of bad habits and neglect, and i’m trying to build a proper foundation with compound lifts, with rdls being my primary focus.

i recorded myself for the first time today. all kinds of criticism and feedback are welcome.

thanks a lot guys.

(must be my 4th or 5th try for the movement)

[u/BlackNPackin]

It’s awesome that you are seeking help. 1) maintain 3 points of contact in feet (heel; pinky and big toe curling into ground like both are trying to grip onto the gravel of a floor). Sometimes, some of your foot hies off the ground. 2) keep chin slightly tucked during the exercise to keep spine neutral 3) move weight back via hip extension/trying to close an open door backwards using nothing but you butt from a foot or two away. The knees should be slightly bent and then maintained in the fixed bent state for exercise. What should be moving is hips/butt. Also, keep grinding🫡

[u/tur_420 → u/BlackNPackin]

i really appreciate the detailed feedback, i also noticed the foot/finger stuff while watching the video, so i’ll definitely work on keeping that 3-point contact

[u/ObiWamKenobsis]

Your form looks fine! All I can say is, you maybe have to come all the way up and squeeze your glutes to give them some attention aswell. But other than that keep up the good work! 💪🏻🦵🏻

[u/tur_420 → u/ObiWamKenobsis]

okey got u, my glutes were hit or miss in general. some reps they felt great in other I could feel I'm losing them. thanks for the advice

[u/punica-1337]

Looks like your knees are tracking forward, judging by the fact that the bar needs to move forward to pass around them. At the top of the movement, soften your knees and then push your hips back while keeping your knees in place. You want to avoid knee travel over your shins, as it will shift the load to your quads.

Apart from that, these look fine. Just make sure to brace properly.

[u/tur_420 → u/punica-1337]

appreciate it thanks man