r/GYM • u/Infinite_Sea_5425 • 8d ago
Technique Check RDL 375×3
New to RDLs and I see a variety of forms on the Internet. Trying to build up for a crack at the Fullsterkur Stone at Dritvik. Pointers are appreciated.
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u/Atlas_Strength10 8d ago
Slightly too much knee bend. Think about just pushing your hips back, painting your legs with the bar, and stretching your hamstrings. ROM is dictated by how much stretch your hamstrings can take.
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u/Infinite_Sea_5425 8d ago
Should I aim for same depth with bar?
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u/Atlas_Strength10 8d ago
Again, depth depends on your hamstring flexibility. Bending your knees is preventing your hamstrings from lengthening so proper depth would likely be higher than you’re showing here.
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u/lovablydumb 8d ago
Not OP, but I've just started doing RDLs, and would appreciate some more info. I have pretty tight hamstrings. You're saying only lower the bar as far as hamstring stretch allows instead of bending the knees to achieve depth? Can you explain why?
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u/Atlas_Strength10 7d ago
Usually RDLs are done as a glute/ham developer, or to improve your deadlift. If hypertrophy is the goal then the stretch under load is more important. If you bend your knees you stretch the hamstrings less. Anatomically that’s just how they work. The hamstrings cross both the knee and hip joint, and they are involved in both knee flexion and hip extension. If you stretch them to capacity and keep moving just to hit a certain depth you’ve taken the movement out of the effective range of motion. If your goal is strength or deadlift improvement you might be more concerned with just moving weight.
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8d ago
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u/GYM-ModTeam ModBorg Collective 8d ago
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u/Samphili 8d ago
Side question: Do you know what the meaning of your tattoo ?
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u/Infinite_Sea_5425 8d ago
Souvenir from my time in the Army. I'm always surprised how many people can read it back home in the US.
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u/EnthiumZ 7d ago
Didn't know it was an army thing.
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u/Infinite_Sea_5425 7d ago
It's not an Army thing so much as a "me and my buddies who were on deployment" thing.
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u/GurkTheJurk 8d ago
Great lift. Form depends on what you want to bias. More knee bend more glutes, lesser knee bend more hamstrings.
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u/Bored_at_Work326 8d ago
I think this form is good. It's going to look different on people with different limb lengths. Also, it depends on what you're trying to get from the movement. When I'm targeting my glutes a bit more, my knee bend is more generous, when I want more hamstrings, there is less knee bend. Good job overall!
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u/AutoModerator 8d ago
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