zakruti.com » Sport, fitness, workout » Jeff Cavalier

Stop Fcking Up RDL's (PROPER FORM)

video description

Rating: 4.5; Vote: 2

Do you know how to do an RDL If not, you're in luck. In this video, I am going to show you exactly how to perform RDL’s so that you can perform the exercise every time without making a single mistake. Remember, it's not just what exercise you do, but how you do them that matters the most and I want to make sure that you get the RDL form right every time you do them. Step 1 of this RDL guide is using where you grab the bar If you take too narrow a grip on the barbell then you are likely going to run out of room for your hands when you lift the bar to the top. You want to avoid taking too wide of a grip however since that is going to make it difficult for you to engage your lats and keep the lift tight and stable from the bottom to the top. The ideal grip width on the RDL is to have your hands just outside your knees so that your biceps are touching them. Step 2 of this Romanian Deadlift guide is making sure that the lats are kept tight throughout the lift. Building off of what was just pointed out, you want to make sure that you not only tighten the lats as if you are doing a straight arm pushdown at the start of the movement, but that you keep them that way throughout the entire movement. Tightness of the lats is key to making sure that the bar doesn’t drift out in front of you and cause your form to breakdown. Drifting of the bar too far forward is going to cause unnecessary strain on the low back as we will point out later. Step 3 of this RDL’s tutorial is using keeping the right cue in mind when lifting the bar up. Never think of the RDL as a vertical movement if you want to do it right. Instead, think of it as a horizontal movement where the forward motion of the hips from a hinge position is what lifts the bar off the ground. If you think vertical, the tendency may be for you to pull too much with the extensors of the lower back rather than properly loading the glutes and hamstrings with a hinge. Step 4 of this facepull tutorial is the hinge: Arguably, the most important biomechnical element of a proper RDL is making sure you execute the hip hinge correctly. Here is a visual if you have a hard time knowing what this is supposed to feel like. Take your hands and place them along the inguinal creases that run down the upper portion of your thighs. From here, imagine closing an open drawer behind you using your butt only. This will require that your pinkies fold into the crease and are hidden between the lower abdomen and the upper thigh. Step 5 of this Barbell RDL how-to is the path of the bar on the way down and up. If the hinge is performed correctly, you will find that the bar path is nearly vertical straight up and down throughout the lift. If you don’t hinge back enough the bar will naturally want to drift too far forward as mentioned earlier which will cause you to put too much stress on the low back extensor muscles. This will also cause a crooked bar path which will be a dead giveaway to anyone watching you perform the lift from the side. Step 6 of this RDL how-to is the finish: Remember what was pointed out before. You must move the bar to the top and finish with your hips in full hip extension. The only way to do this is to think of this as a forward and back exercise rather than an up and down one. The hips must finish fully extended by concentrating on recruiting the glutes to drive them there. Step 7 of this RDL instructional is to understand how to do dumbbell RDL’s if you prefer using them. The place that you carry the dumbbells is critical to getting the dumbbell RDL right. You don’t want to carry them out in front of your body. This will, like with the barbell, create too much strain on the lower back. You also don’t want to carry them directly at your sides. This will make the biomechanics of this posterior chain glute and hamstring exercise feel awkward. Instead, you need to angle them at 45 degrees and place your hands on your thighs. Keep them there throughout as you let them ride up and down as you perform the rep.
Date: 2024-02-12

← 10 Worst Things To Do AFTER A Workout (AVOID THESE)

The ONLY Way to Wider Biceps (SCIENCE BASED) →

Related videos

Every Supplement Brand Just Got Put on Notice!

• Ryan Humiston

This is Why You’re Not Growing!

• Ryan Humiston

Most Men Over 40 Can't Pass These Basic Fitness Tests (can you)

• Muscle Monsters

This place is like Disneyland for adults! #stemcells #health #longevity

• Ryan Humiston

How to Get a Chiseled Chest (From ANY Body Fat Level)

• Jeff Cavalier

The Only 25 Exercises You Ever Need

• Jeff Nippard

Comments and reviews: 19

chrisholend6463
Hey, I know this is off-topic on your video but I have a question: I’m 58. And started working out a little over a year ago and I’ve I’ve made incredible gains with your guidance and knowledge. Here’s my question my dominant side, which is right. My chest muscles seem to be not growing as quickly as the left side, is this normal and is there a way to balance this. It’s very slight and looking at me you would not notice but I do. I work out with dumbbells.
Thanks in advance
reply

clamum9648
I like RDLs (I use dumbbells when I do them) but man I've had to switch them out in my current routine, I got tired of month after month of having incredibly sore hamstrings for 5, even 6, days afterward. And that's not using an insane amount of weight, only 45 lbs (less, honestly, will still do it) in each hand does that. I could do seated leg curls with much more weight and never get sore at all.
reply

drip369
If you are feeling it in your back or getting light-headed because you are worried too much about bracing your core, that's because you are doing it wrong. You don't just simply lean back, or push your hips back, you push your hips back and up through your toes as if you're trying to touch your butt to the corner of the ceiling and the wall. Do not just simply push your hips back
reply

gsica2097
As a novice in weightlifting I find this exercise one of the most difficult ones. I did it once (the first time, thinking that I knew what I was doing, and after four reps my lower back had it. Not nice. Thankfully I recovered relatively quickly from the injury and pain that followed.
This video came in at the right time. Let’s see how it goes now.
Many thanks.
reply

peterng25
Excellent points, just what you need to know to do deadlifts.
However, just watching even the best advice on the net is not as safe as a live coaching, so I take it carefully one step at a time. I prefer that to hurting myself, as I have done before
reply

PhilD22
I’m currently recovering from a hernia between L4L5 & L5S1 with full sciatic impingement, was in excruciating pain for 3 weeks, couldn’t move at all. Never been more scared in my life. Long story short, I’m never doing any form of Deadlifts again.
reply

samom9800
Bruh I'm so damn confused. I thought u don't want a pelvic tilt. Just youtubing anterior pelvic tilt deadlift shows so many correction videos on how you want to keep the pelvis neutral and not tilted in any way. So which is it
reply

sammyingersoll8870
Awesome, I'm in last week of Bane so RDLs and of course Face Pulls. My RDLs are getting better as far as stress on the back but still looking for a bit more hamstring/glute build. Hopefully this fixes both!
reply

monsieur171
how do I keep the shoulders back during the lift If I use heavier weight there is a tendency for them to always go forward due to the weight. Do I have to keep pulling the bar during all the repetitions
reply

athleanx
An important que you forgot is to not let your knees bend any more than where they started for hamstrings. If you’re going for a more glute focused RDL you can let the knees come forward a little bit.
reply

varunroy221
Thanks. Been waiting for this from you for a long time.
Please consider one for other barbell exercises like barbell OHP, t-bar.
Also, weighted Dips and pull up progression videos.
reply

Dr_Jekyll23
Dr mike isratel ripoff. Seems you watched a lot of renesaince periodization and copied the info 1: 1 but 5 years later. I like that you spread the quality info but its still a bad parrot
reply

iapplethis
for all the great advise Jeff gives, he should get some on proper barefoot shoes, I mean how tf are you supposed to grip the ground with ur toes in those foamy wobbly excuse for a shoe
reply

jasonduggan2987
I really appreciate these Stop F-ing Up Exercise videos. Is there one on DB Single Leg RDLs I just can not get the form down, and I am all over the place when trying to do it.
reply

ltnnakkmendoza
0: 59 i'm outside walking with my dog. I'm stopping it before it catch a bunny and go back to the vid and see this. It's a bit awkward when you were not focus.
reply

DennisHeikki
3: 48 thanks Jeff. i did that at the end of september last year and am only now approaching a point where i can start doing strength training again.
reply

athleanx
I recently saw all these tips in a Squat University video. I know it's a ridiculous thought, but is Jeff copying him
I'm now waiting to be trolled.
reply

nasifmia4277
Jeff can you do a video on how to fix uneven hips I keep getting sciatica from deadlifting and I read it’s most likely cause I have uneven hips
reply

sleepyhead7391
In my unprofessional opinion, Romanian deadlift is the best deadlift for the average person who is lifting for general strength and longevity
reply

Add a review, comment