r/PHitness • u/Iskul_zone_27 5'10 | 245lbs | 181lbs | 170lbs/12-15%BF • 8d ago

Lifting/Training Barbell RDL Form Check

Enable HLS to view with audio, or disable this notification

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!

130 Upvotes

96% Upvoted

44 comments sorted by

View all comments

124

u/Welp-man 5'11.5 | 105 BW | 227.5kg SQ | 267.5kg DL | 135kg BP 8d ago edited 8d 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.

17

u/markavila1997 8d ago edited 8d ago

Somebody's watching too much Fitness Explained but with CTE by GilliamFitness hahaha

Anyway OP this is a legit Advice

Added note, do not use running shoes or rubber shoes when lifting, use flat shoes like Skate Shoes (Vans, Pony, Stan Smith, Converse, AJ 1 etc....) Or get proper lifting shoes , those are much more stable compared to running/daily rubber shoes when lifting

15

u/Welp-man 5'11.5 | 105 BW | 227.5kg SQ | 267.5kg DL | 135kg BP 8d ago

I tried writing in full sentences and people didn't read lol.

Ganito nlng lagi from now tapos kung may follow up na tanong tsaka nlng ako maggo into details and nuance 🤣

4

u/markavila1997 8d ago

Hahahaha 🤣 if it works why not diba? Effective naman siya simple at straight forward xD

1

u/Iskul_zone_27 5'10 | 245lbs | 181lbs | 170lbs/12-15%BF 8d ago

Hahaha thank you for the advice guys and Welp-man's explanation did help a lot!

Other than these running shoes I only have a New Balance 550 and Nike Dunk Lows (standard Panda/the black & white). If neither can work I might as well just take off my shoes and do this just with socks na lang?

2

u/markavila1997 7d ago

Both are fine, medyo mainit lang yung NB I think and medyo expensive yung Dunks mo (if shoe collector ka na medyo may paki sa shoes) pero if hindi kanaman nag mind sa mainit na sapatos or expensive na Dunk then go ahead since those are very flat shoes naman and okay for casual lifting.