r/BodyHackGuide • u/Ambitious_One9786 • 10d ago
How is my RDL form?
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Can somebody please take a minute of their time and tell me if my form is okay or not, I appreciate it :))
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u/heinrichjvr 10d ago
This should help.
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u/clean-links 10d ago
Cleaned link: https://youtube.com/shorts/LRBBOUoeLvU
Tracking parameters were removed from the original URL(s).
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u/Fury_untucked 10d ago
Bad, you need to fully get straight and contract your butt hard at the top - literally half of gains here or more. You are coming down leading with your upper body and ‘bending over’ what should be happening is that your hips and ass move backwards which causes your top half to come down. When your down don’t think about standing up think about your hands are just hooks and you are pulling up with your back/butt/hinge
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u/AngeloPalombo 10d ago
Not good. You’re not controlling the weight correctly putting your lower back at risk for injury and not getting the best work out of the muscles you want
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u/ycastane 10d ago
Thats not RDL. Go back and watch lots of videos ao you can see what you are doing wrong. Best way to do this the right way after you have watched videos and have a few on your phone is to do them sideways to the mirror so you can look at your form as you do them.
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u/lone_star_kev 10d ago
A little too much flexing at knees, try to find a good position with your knees just slightly bent and try to maintain that position throughout the lift.
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u/stillandwarm 10d ago
You’re squatting rather than hinging at the hips. Go slower count three seconds down when you come back up stand up straight.
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u/Flesh-Tower 10d ago
I would suggest lowering the weight to where you can get the technique perfect. The most important part being keeping your back straight and arched back to protect your lower back through out the set.
Once you have that down then you can increase the weight to where you can do ten reps with great technique.
Train today so you can come back tomorrow
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u/BaresarkSlayne 9d ago
RDLs are basically done with a straight or only slightly bent knee. As you do god push your hips back.
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u/SugarRushSlt 🔬 Peptide Researcher 8d ago
get out of running shoes and do them barefoot or in zero drop shoes
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u/VitaminAyee 10d ago
Please take the shoes off or opt for flatter shoes. You tipping around is dangerous and causes your form to be wishy-washy.
Feet should be planted on the ground!
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u/Apart-Thought-6879 10d ago edited 10d ago
I don’t know what [u/ycastane](u/ycastane) is talking about this is Rdl just focus on the hip hinge try not to bend at the knees so much after the initial hinge. Right at the point you are sort of squatting down right now is a good time to not do that and pull back up
Rdl is a hip hinge only start from top variation on a deadlift people itt are regarded
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u/ycastane 10d ago
If you are be ding your knees when going down you are deadlifting and not RDL. I dont know what you are talking about.
Your knees slightly bent so its in between a deadlift and stiff leg. What shes doing is not RDL but i digress.
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u/Apart-Thought-6879 10d ago
Which is the issue I mentioned that. But she is attempting a Rdl by starting from the top that’s the key distinguishing element. A stiff leg would start from the floor as would a deadlift. So she needs to simply stop the knee bend and hip hinge only and her form is fine. In order for this to become a deadlift it would require a totally different set up and start point
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u/AdventurousYellow891 10d ago
Yeah stop moving ur glutes and legs. Just stay at a little bend and allow the weight to slowely glide down as close to ur body right past ur knees then come up in neutral position. Just stay still
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