r/formcheck • u/dolcenora • 1d ago
Deadlift Form check. RDL.
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Open to criticism.
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u/punica-1337 1d ago
No need to listen to any of these (very disputable) comments so far to be honest. Your RDL looks fine. Pause at the bottom could increase gains but is absolutely not required. Don't change a thing. ;)
PS: Excellent deadlift as well.
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u/mcsalts99 20h ago
Yeah, what punica-1337 said, you have excellent form and your movement looks strong. Keep it up and keep the gains coming sis 👍
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u/poisonoakleys 10h ago
You do hold the bar for like 10+ seconds before starting. Try to get yourself set faster so you’re not wasting energy, especially as you use heavier weight. Also maybe pause at the bottom. Otherwise it’s pretty ideal!
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u/dolcenora 9h ago
I am preparing myself mentally before starting, if my back is straight, which spot to look at, if the guy is staring at me or not😅
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u/Tryaldar 1d ago
i'd knowingly stop at the bottom for 0,5-1 second just to feel at the peak stretch position and to avoid even the slightest use of momentum, though it's not exactly necessary; other than that, looks great :D
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u/AjaxOutlaw 1d ago
I like to go heavy on RDLs because I can feel the stretch the best this way. As long as you can feel that in the back of your thighs is what matters! Try pausing at the bottom a bit to really feel it. Slooooow movement is really good here
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u/SprinterW 1d ago
The fried shrimp could use a more upright position. Unfortunately I have no critique because my RDL looks very similar and feels almost perfect as far as areas it should target.
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u/Disastrous-Animal774 1d ago
I’m just jealous that you’re doing RDL’s with Werk San plates. RDL is solid.
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u/dolcenora 1d ago
What makes them special? I don't like them.
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u/Disastrous-Animal774 22h ago
Well, to be fair Werk San plates are primarily for Olympic lifting and they are meant to spin easily. So I could see not liking them for less explosive movements
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u/Hammer_Bro99 1d ago
Nothing valuable to say but the fish guy half covering your face is absolutely hilarious lol
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u/StandardBright9628 11h ago
Good form, beautiful booty
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u/dolcenora 10h ago
Small and i hate hip dips 😏
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u/StandardBright9628 10h ago
Girl, give yourself more credit lol. I would pass breaking my neck 😂
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u/dolcenora 9h ago
For a 42 year old woman I may look good, but damn I work hard in the gym 4 times a week and I would like more results, I thought I would grow my butt in 6 months but it turns out it's not that simple, not in 6 months not even in 1,5 year😏
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u/poisonoakleys 10h ago
You do hold the bar for like 10+ seconds before starting. Try to get yourself set faster so you’re not wasting energy, especially as you use heavier weight. Also maybe pause at the bottom. Otherwise it’s pretty ideal!
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u/MM3rdEgree 1d ago
body slightly twisting counterclockwise, or is it just me? If your grip strength isnt an issue..do overhand grips with both hands instead of over-under.
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u/fivehots 22h ago
Maybe just the bend in the knees (seems like you’re leaving some hamstring involvement on the table) but I do most of my RDL’s with my heels raised so it forces a straighter leg positioning. If the consensus is your form is good, then maybe the form is good!
Good job OP 👍🏽
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u/bones2divine 22h ago
Your first movement is the hip hinge as in you begin bending down before your hips start moving backwards. Consider allowing more knee flexion to help with the descend while your lower back isn’t the main agonist of the movement, more so the stabilizer. Because the goal of the RDL is to work the glutes. Your glutes should be the reason that weight is able to move up and down, not your lower back.
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u/punica-1337 20h ago
The goal of an RDL is not to solely work the glutes, it's to work the entire posterior chain (including hamstrings and lower back). More knee bend will just take out the hamstrings, and there is zero reason to do so.
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u/bones2divine 20h ago
Many people will do the conventional deadlift when targeting the entire posterior chain. The RDL has grown to essentially become the “bench press” for every females workout. Popularized to the point of it being performed MWF. That’s more than males bench pressing. For the purpose and goal of the exercise and movement, yes, it is to grow the glutes. In which case, you want to stretch and contract. Performing it more straight legged, as you suggest to engage more hamstring, you’re better off doing reverse hyperextensions, frog kicks, or kick backs. In the sense of an RDL, to maintain tension on the glutes while growing such muscle mass, you’ll want more weight. In order to achieve more weight, more resistant, you shouldn’t be going into a deadlift without any knee flexion. Simply put, avoid allowing your spine to become a fishing rod.
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u/punica-1337 19h ago
First off, RDL and conventional deadlifts are two different exercises with completely different purposes. RDL focuses a lot more on the eccentric portion and on the hinge, conventional deadlifts have a far bigger inclusion of quads (although obviously still posterior chain dominant) and prioritize the concentric portion of the lift. It is, again, not a glute isolation exercise. I'm not suggesting to do it straight legged, which she isn't doing anyway as she has plenty of knee flexion without having her knees track forward. So your point really is irrelevant in this case. Any more knee bend will start her involving quads, which is something you really don't want in an RDL.
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u/bones2divine 19h ago
Idk about two completely different purposes considering them use the same muscles for the movement but otherwise, absolutely. 👍
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u/punica-1337 9h ago
They don't entirely use the same muscles 🙂 RDL is far better to isolate your entire posterior chain as there is no quad involvement, contrary to convential deadlift
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u/Harry-Jotter 3h ago
The RDL is specifically working the hinge movement. Of course the first movement is the hip hinge, as it should be. Nonsense comment.
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u/PerfectForTheToaster 1d ago
pull from the safety bars or the rack, don't pull the weight from the floor. and why the long pause? get in and get out, your mentality should be robbing the bank not knitting a sweater.
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u/smhsomuchheadshaking 1d ago
Why not pull the weight from the floor? Looks like OP pulled it with a good deadlift form so I don't understand what's the problem with it.
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u/PerfectForTheToaster 10h ago
Why would you tax the system further and perform a conventional deadlift first at the beginning of a set of RDL's? That's unnecessary, unless you don't have a rack available, which clearly isn't the case here.
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u/Prometheus_1988 1d ago
You are wasting energy. Pretty simple really. Her form was good but it was a different and very fatiguing excersise. You want to focus your entire energy purely on the muscles you want to train. It's a good idea to follow this principle from the beginning.
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