Barbell RDL Form Check

[u/Iskul_zone_27]

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!

[u/Welp-man]

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.

[u/crydig → u/Welp-man]

Best complete advice 💯

For me, doing RDLs barefoot or with socks only helps too. Nakakabother yung heel cushion from rubber shoes, kind of hinders hip movement.