Need help with rdl form

[draftLexy]

I recently started doing rdls
I wss told from the looks of it my form looks good
But when i do it i feel it in my hamstrings and upperback not in my glutes

Does anyone have any suggestions or videos i can watch to help?

 

[submissivechud]

I recently started doing rdls
I wss told from the looks of it my form looks good
But when i do it i feel it in my hamstrings and upperback not in my glutes

Does anyone have any suggestions or videos i can watch to help?

Sigh

 

[draftLexy]

Sigh

I want multiple sources of info
Sorry

 

[submissivechud]

I want multiple sources of info
Sorry

Quality over quantity

 

[TonyDr]

I recently started doing rdls
I wss told from the looks of it my form looks good
But when i do it i feel it in my hamstrings and upperback not in my glutes

Does anyone have any suggestions or videos i can watch to help?

Let me answer later sis
I just comment to see the notification later because can be complicated depending muscles dominance and morphology/leverage

 

[TonyDr]

Let me answer later sis
I just comment to see the notification later because can be complicated depending muscles dominance and morphology/leverage

Alr sis @draftLexy

You feel lower back and hamstrings on RDLs because of muscles dominance and/or because you might perform a stiff-legged deadlift instead of a romanian one.

1/ Try to voluntary contract and squeeze your glutes during the movement like a hip thrust but vertically. You can also add a resistance band to increase your horizontal hip hinge movement, meaning moving your pubic bone back and forth.
This way you will re-learn to your nervous system to use primarly the glutes for hip hinge motions

2/ This is the difference between Romanian and stiff legged deadlifts. Everything is gonna be in the hip hinge horizontal motion and how you squeeze the glutes at the end of the movement



You can also try this exercise called "pull throughts" when it's a hybrid between horizontal and vertical tension but ideal to learn how to primarly use your glutes during any hip hinge movement, and therefore protecting your lower back and get cake growth on other movements like squats, normal deadlifts etc



@catlady @Huntergirl @junebug @nervous @pompompurino @Randomized @Starlet idk who could benefit from this or go to the gym

 

[junebug]

Alr sis @draftLexy

You feel lower back and hamstrings on RDLs because of muscles dominance and/or because you might perform a stiff-legged deadlift instead of a romanian one.

1/ Try to voluntary contract and squeeze your glutes during the movement like a hip thrust but vertically. You can also add a resistance band to increase your horizontal hip hinge movement, meaning moving your pubic bone back and forth.
This way you will re-learn to your nervous system to use primarly the glutes for hip hinge motions
View attachment 388111

2/ This is the difference between Romanian and stiff legged deadlifts. Everything is gonna be in the hip hinge horizontal motion and how you squeeze the glutes at the end of the movement



You can also try this exercise called "pull throughts" when it's a hybrid between horizontal and vertical tension but ideal to learn how to primarly use your glutes during any hip hinge movement, and therefore protecting your lower back and get cake growth on other movements like squats, normal deadlifts etc



@catlady @Huntergirl @junebug @nervous @pompompurino @Randomized @Starlet idk who could benefit from this or go to the gym

THANK YOU TONY BALONEY

 

[jacksasub5]

I recently started doing rdls
I wss told from the looks of it my form looks good
But when i do it i feel it in my hamstrings and upperback not in my glutes

Does anyone have any suggestions or videos i can watch to help?

if you wanna hit glutes do a glute oriented workout

 

[submissivechud]

if you wanna hit glutes do a glute oriented workout

rdls hit glutes

 

[jacksasub5]

rdls hit glutes

hip thrusts or any type of squat would be better no?

 

[submissivechud]

hip thrusts or any type of squat would be better no?

they would
but Lexy is an SBLlet

 

[draftLexy]

Alr sis @draftLexy

You feel lower back and hamstrings on RDLs because of muscles dominance and/or because you might perform a stiff-legged deadlift instead of a romanian one.

1/ Try to voluntary contract and squeeze your glutes during the movement like a hip thrust but vertically. You can also add a resistance band to increase your horizontal hip hinge movement, meaning moving your pubic bone back and forth.
This way you will re-learn to your nervous system to use primarly the glutes for hip hinge motions
View attachment 388111

2/ This is the difference between Romanian and stiff legged deadlifts. Everything is gonna be in the hip hinge horizontal motion and how you squeeze the glutes at the end of the movement



You can also try this exercise called "pull throughts" when it's a hybrid between horizontal and vertical tension but ideal to learn how to primarly use your glutes during any hip hinge movement, and therefore protecting your lower back and get cake growth on other movements like squats, normal deadlifts etc



@catlady @Huntergirl @junebug @nervous @pompompurino @Randomized @Starlet idk who could benefit from this or go to the gym

Oh my dsys i think ive been doing stifflegged desdlifts thank you so much tony!!
Ill try the last excercise since i have trouble feelibg my glutes during the hip thrusts

 

[submissivechud]

Oh my dsys i think ive been doing stifflegged desdlifts thank you so much tony!!
Ill try the last excercise since i have trouble feelibg my glutes during the hip thrusts

sigh

 

[draftLexy]

hip thrusts or any type of squat would be better no?

I do hip thrusts and rdls
Because one targest the upper the other targedt the lower glutes
One is in a stretched form vs a squeezed form

 

[TonyDr]

Ill try the last excercise since i have trouble feelibg my glutes during the hip thrusts

Like the video you can use a resistance band at home for doing it, do dozen of reps slowly while contracting and squeezing the glutes so your motor unit will learn to prioritize glutes during any hip hinge movement, overtime.