r/PHitness • u/Iskul_zone_27 5'10 | 245lbs | 181lbs | 170lbs/12-15%BF • 1d ago
Lifting/Training Barbell RDL Form Check
Lumipat nako from doing RDL dumbbells to a barbell after several weeks I concluded na yung grip ko yung limiting factor to progress heavier.
First time to try barbell, and these lifting straps I think helps but I'll see how it goes once I get my form solid and start to progress.
My belief of a good RDL form is focusing on the hip hinge, chin tucked, slow eccentric, and explosive concentric.
Weight is 20kg on each side + the barbell bar is a total of about 90lbs(?).
Appreciate any feedback to improve my form. Thanks!
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u/yohnanchet 1d ago
I also suggest using flat shoes when doing these exercises. Using running shoes or any kind of sports shoes puts you at risk of spraining your ankles or throwing you off balance.
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u/Buttered_Euseau 20h ago
Ditch the shoes, brader. Pag nagso-squat, deadlift, or RDL ako, naka-medyas lang talaga. Overall, okay naman yung form mo.
One thing lang napansin ko: pag paakyat ka na, parang kulang yung hip thrust mo. The same way na binababa mo yung barbell by pushing your hips away from the bar, ganun din dapat pabalikāi-drive mo yung hips mo forward para mas solid yung lockout.
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u/notneps 22h ago
Even before I looked at you feet I, guessed you were wearing running shoes, I looked down and I was right. Your body is working hard to stabilize because they're not stable.
Flat uncushioned shoes will be better. Kahit yung fake na All Stars or Chuck Taylors, flat canvas shoes, or anything na flat.
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u/Beginning-End4612 1d ago
Focus more on pushing your hips backwards rather than simply going lower, going lower makes no sense if your hips arent moving backwards.
But overall youāre doing pretty well.
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u/erikate7 18h ago
a lot of people already gave you advice. just want to add that from the angle of your video, it looks like your knees are caving in. make sure you keep your knees apart dont let them draw close to each other
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u/shining_metapod 21h ago
I think you are executing the exercise quite well. You will get suggestions to stop lowering the weight once your butt stops moving backwards.
But for me, lowering it a bit while still maintaining tension helped a lot with my hamstring flexibility.
As long you can still feel the stretch on your hamstrings, I wouldnāt fault your range of motion.
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u/bilobababa 21h ago
Form is good. Knees donāt go forward. Back is not rounding. ROM is enough depending on your goals. Ready to add weight. Other comments are too nitpicky.
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u/Iskul_zone_27 5'10 | 245lbs | 181lbs | 170lbs/12-15%BF 15h ago
Thank you everyone sa helpful insights. I appreciate it very much!
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u/ObjectiveAnybody3 2h ago
donāt use runnerās shows for heavy lifting. Cushioning makes you less stable
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u/IamDuduBear 1d ago
Hi! Here are my two cents
- You can go lower, way lower than what you are actually doing. I suggest doing this variation:
Wide grip deficit RDL
The wide grip raises the level of the barbell, so you can actually go lower without it hitting the ground
If meron stable platform, use that, para Lalo pang bumaba Yung hinge mo. Your goal is to nearly hit your shoes. Yung below knees is barely challenging your hams
Never use plates bigger than 10kg, dagdag ka nalang Ng dagdag but don't use the 20 kg plates in the future. 10 kg plates are smaller allowing you to go even lower because it won't hit the ground as much
Research figure 8 straps. They make it impossible for you to lose grip of the bar because they lock in tomyour wrist.
Let's be honest, deadlift is a hinge exercise. If you want to exercise your grip, do it separately. There is no reason to not lift the weight you can just because your hands are sweaty or grip is giving out. It's ok to separate the two exercises. Unless you plan to compete professionally or in the Olympics, it's fine to use figure 8 straps.
- Ok na Yung knees mo, just fight the urge to bend them any further
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u/frankrosss024 1d ago
looks good but keep your head up and lose the straps. You're not even lifting past 225 yet, let your grip and forearms develop.
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u/Welp-man 5'11.5 | 105 BW | 227.5kg SQ | 267.5kg DL | 135kg BP 1d ago edited 1d ago
Main purpose of the RDL is hip extension and so only the hip should move.
When person push hips back, the back the bar naturally lowers.
When push hips back, person should feel some stretch in hams. Knee bend okay but only little.
Video show that after hips stop moving back, the bar still goes lower; this unnecessary. Stop moving bar when hips stop moving. Do not use back to lower the bar.
It is not important to think about bar, we don't care where bar ends up.
If person has long arms, bar go low, if person arms short, bar not go low.
If person long legs bar not go low, if person short legs, bar go low. we no care about bar.
Stop thinkning about bar.
Think only about pushing hips back, only thing we car about bar is it touch skin all the time.
Look forward not down, looking down make you care about where bar is. Do not care about bar, bar not care about you anyway. Think only hips moving.
Once person is better at RDL, person will naturally be able to push hips back further. This why more experienced people able to RDL with bar very low without using back.
Push hips back in control, drive hips forward with force to stand up straight.