Very helpful. RDLs can be quite tricky to master. Their execution varies considerably based on individual body proportions, and even relatively minor changes in form, e.g., as loads become heavy, can drastically shift the emphasis onto different muscle groups.
I’ve seen dozens of videos on how to fix my RDL but damn, this is the first one that actually helped a lot. AND your voice is also soo soothing, 11/10, thank you!
Awesome! Stoked the video was able to help and thank so much for sharing feedback. Haha, idk about the voice thing...folks say I sound like the Bob's Burger guy, LOL.
1:50 I quickly noticed that this was my main issue after recording myself. No cues really helped me nail the form down. However, this exercise was excellent in helping me actually DO the movement cleanly. Thank you so much for this man!!
Beginner here, and wow spent the last hour + trying to get my body to cooperate! The only form of placing my hands towards my feet has been to lock knees back and bend the back, like trying to touch your toes. The muscle memory makes it feel like trying to rub your belly and pat your head while reciting the national anthem backwards...so my joints were basically like shivering fighting to do something else. After about an hour of increasing weights to feel my hamstring rather than my back and the calf behind my knee, I am almost there. The adding of weight really helps to clarify this to my muscle memory, as it loads up the wrong OR right position much quicker. So 1 1/2 hours in my butt seems to have learned to jut back for hamstrings...next hour will be spent trying to figure out how to hold my shoulders back and clench my glutes...knees butt and back first though!
Genius. Going to try holding the weight on my body. I can't believe i didn't think of that. That should definitely help fix my form, maybe in a few months i'll go back to the barbell.
Congrats on making the best RDL tutorial on RU-vid 😁 Seriously though, your cue about stacking, rather than pushing out the ribs was a game changer. I've never seen this mentioned before. I now realize why RDLs have been so uncomfortable for me. Looking forward to trying these tips out during my next leg day. Thanks again for the excellent video! 💪
the first time i did rdls, i experienced muscle sore. but the next time i did it, i feel the muscle engaged during rdl but no muscle sore after. any chance im doing it wrong? or maybe its the posture?
Soreness can be a misleading indication of "quality" work, tbh. Realistically, you don't want to be sore after every session. Soreness typically follows when intensity pushed or you're working with a novel stimulus. If you're slowly progressing, then you likely won't feel sore after every session.
Okay? I don't know how to respond to this, lol. You've been the only one to say this so I guess just move on and assume the overextending is when you're popping the chest a ton etc. My thoracic is also a limiter for this for me, so it won't be as prevalent as some with thinner muscles on that/better mobility.
In most contexts, no. However, you certainly can when you’re trying to drive adaptations through increased load and grip may be a limiting factor. In this context, it would make sense to utilize straps since your goals are posterior chain driven and not grip! It all depends per your movement goals 💪
started doing 10lb dumbbell RDL’s in this 6wk resistance training program. i’m trying to adjust my form to engage/activate hamstrings but i rarely feel them engaged during RDL’s. with-in 60 sec at any speed, i don’t feel muscle fatigue and lack of activation, which makes me think i’m doing it wrong. I am pretty flexible and usually only feel a little stretch in the hamstrings bending all the forward with my hands pressed flat on the floor. should i maybe increase the load? stand on yoga blocks to extend my reach lower? thank you for any advice
It could have to do with your hip sequencing and the amount of knee flexion you're using. It's really tough for me to say without physically seeing what's going on, but you can try out the below to see if this helps create a more notable stimulus. 1. Increase load slightly and use a slower tempo. This can be useful because it will cause your body to self-organize differently and it may help you actually "feel" out this movement more efficiently, especially if 10# is a breeze for you. 2. Stand with your butt against the wall, take 2ish steps away from the wall, then perform your hinge breaking aggressively at the hip while keeping the knees relatively unbent (they'll bend a little bit naturally, but limit how much you're letting them do so). Hinge with a slow tempo until your butt hits the wall, then stand back up thinking about "pulling your glutes to the dumbbells". Give these a go and let me know if that helps at all. If these are a no-go, feel free to hit me on IG and I can try to help further!
@@thatfitfriend I will check it out but I'm probably beyond help 🙃🙃🙃 Honestly having the wrong way explained is probably as helpful if not more than just learning the right way
Haha - fair especially if your tissues/body aren't prepped. That being said, there is an RDL variation and way of execution where the hips are shifted more posteriorly and the legs are straighter. That doesn't mean it's wrong so to speak, but you'll def have to build up a tolerance for maintenance of load with diff positions especially when you may be disadvantaged!
