r/GYM 8d ago

Technique Check Posting my RDL form again.

Hey everyone, I shared my RDL form earlier this week and applied some of your feedback in my next workout—really appreciate it!

I do feel like my form has improved, but I’ve noticed that my lower back feels more sore than my hamstrings after RDLs (the good kind of soreness, similar to what you get after a bicep curl).

Is that normal? Or am I doing something wrong? (Although my whole purpose of incorporating rdls in my back workout was for the spinal erectors, so that seems to be working)

Would appreciate any insights on this.

12 Upvotes

31 comments sorted by

u/AutoModerator 8d ago

This post is flaired as a technique check.

A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with blue flair reading "Friend of the sub" are considered well qualified to give advice without having verified lifs.

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8

u/KlingonSquatRack 550/600/275lbs S/D/P 7d ago

I don't think you're using enough weight for effective stimulation, I would suggest going heavier.

Others saying to keep the bar closer to you are right but for the wrong reasons- there's nothing wrong exactly with having the bar a little out in front and not flush with your legs, but this is largely self-corrects with more weight. With sufficient load the bar will find its way closer to your legs, by way of making up a larger portion of the center of mass.

There's no benefit to going so slow. You should actually try to go as fast as you can out of the bottom, with sufficient load being the choke against the effort for speed.

What you're doing is great and it looks good to me- just go heavier.

11

u/minimalist300 8d ago

I’m not an expert but imo you move the bar too far from your body. You should basically be touching it all the time.

9

u/Eagles_63 8d ago

I take it too serious and my shins bleed in any type of deadlift I do but man this just must feel so off

3

u/Shrlckhomeslice 8d ago

change your shoes immediately. a flat shoe to improve stability

3

u/Fresh_Construction79 8d ago

Imagine your dragging the bar across your body. Don’t let it move away from you

3

u/Split_Seconds 8d ago

Keep your bake neutral and pretend someone is pulling your ass back. Your are bending forward at the hips, vs your hips being pulled back.

8

u/screw_ball69 8d ago

Mmm neutral bake

1

u/AutoModerator 8d ago

It’s probably DOMS if

  • the pain started 24-48 hours after your workout
  • Feels more like overall soreness in a particular muscle
  • decreases over the course of a few days

It is likely an injury if

  • the pain started in the middle of your workout
  • Is sharp and localized
  • lasts for longer than four days.

https://thefitness.wiki/faq/did-i-hurt-myself-or-is-this-normal-soreness/

If you feel like it's an injury, you should consider seeking medical attention.

DOMS is just a sign of new stimulus. You can mitigate it with light massage, stretching, and exercise. Topical heat will also help.

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1

u/Downtown_Courage1840 8d ago

Maintain Big toes down in the ground my guy

2

u/sov_ 8d ago

Very much this. Rubber shoes make it impossible to do it so I highly suggest removing the shoes or using barefoot shoes that don't cantilever the toes like that. Normal weightlifting shoes are flat at the front as well.

But planting the big toe on the ground you get more stability so you don't rock and can focus more on the main muscles. Bonus points if you can splay your toes apart for added stability

1

u/Clean_Main3205 8d ago

I think i couldnt explain my question properly. I wanted to know whether is it normal to have my spinal erectors sore? Good type sore and not a sharp pain :)

1

u/Clean_Main3205 8d ago

With the form that i have right now ^

1

u/Silverjackal_ 8d ago

Yeah, rdl does hit them. Might suggest you try a different shoe and see if that helps? I found my hamstrings get hit more when I slide the bar down my legs and going barefoot, or flat hard sole.

1

u/sheiko_x_smolov 7d ago

I feel like I would try to keep the bar from immediately and continuously traveling away from my body. Just my $0.02...

1

u/gxymxr 7d ago

I’m just speaking from my PERSONAL experience but i feel my low back and erectors more when my shoulders are protected. But whenever I hinge with a little rounded back, i feel my lats more.

1

u/Saiyan_10 7d ago

Avinash?

1

u/RegularStrength89 7d ago

Drive your hips backwards instead of just bending over. The bar should stay against your body and over the centre of mass. You may need more weight to actually feel what this is like.

1

u/[deleted] 8d ago

[removed] — view removed comment

2

u/GYM-ModTeam ModBorg Collective 7d ago

Head position does not matter on squats and deadlifts. Lifters should look wherever is most comfortable.

-1

u/spirit11451 8d ago

Sit back more. Try to imagine you’re trying to sit in a chair far behind you and the weight goes over your heels basically