#Rdl Exercise

Was this helpful? Want more examples like this? An RDL is such a great exercise for building strength in your glutes and hamstrings — BUT I often saw this major mistake when teaching classes and training clients in person: ❌ Focusing on lowering the back toward the ground (folding forward) OVER ✅ Pushing the hips back in a proper hinge. When we simply fold forward, it puts extra pressure on the lower back and takes a lot of the work out of the glutes. It also makes our feet feel unstable, often causing us to push through the toes to stay grounded and stand back up. Instead, we should imagine “shutting a car door behind us” — hinging at the hips to shift the glutes back. Another key to making this effective: a slight bend in the knees, which helps the hips shift back. Remember — it’s not a stiff-leg movement. I also have an entire form section in my Make Fit Simple app covering all kinds of moves! ❤️ But here are some more quick tips for your RDL: ✅ As you hinge, keep your back flat.
✅ If using dumbbells, slide them down along your legs at a slight 45° angle, close to your shins.
✅ Exhale, lift your pelvic floor, and brace your core as you push through your feet to stand, shifting your hips back forward.
✅ Keep your neck in line with your spine throughout the movement. Got questions? Any other moves you want me to cover? Client coaching, Make Fit Simple app, Diastasis Recti Core Guide @dfh.training.pics

RDL Common Mistake A common mistake is letting the shins tilt forward and the knees move ahead, making the movement knee-dominant and shifting tension to the quads, reducing the focus on the glutes and hamstrings. The correct approach is to keep a slight knee bend and maintain it, hinge at the hips, and keep the shins nearly vertical throughout to ensure a hip-dominant movement. #quads #gluteworkout #gym #gymrat #gymtips

RDL Variations to switch up your workout! 💪 Which one’s your fave? Save for later ✔️ 1. Dumbbell RDL: - A solid choice for mastering form and balance (great for beginners!). - Allows for a greater range of motion. - Aim for 3-4 sets of 8-12 reps. 2. Barbell RDL: - Ideal for building overall strength and muscle. - Engages multiple muscle groups for a full-body workout. - Try 3-5 sets of 6-10 reps for strength gains. 3. Resistance Band RDL: - Perfect for home workouts or when traveling. - Adds resistance throughout the movement -> provides constant tension - 3-4 sets of 10-15 reps works we 4. B-Stance RDL - Targets one leg at a time, improving balance. - Focuses on unilateral strength. - Reduces strain on the lower back. - Go for 3-4 sets of 8-12 reps on each side. 5. Single Leg RDL: - Challenges stability and core engagement. - Isolates glutes and hamstrings effectively. - Helps improve coordination and balance. - Aim for 3-4 sets of 6-10 reps per leg. All fits are from @womensbest | code: FRENCHFIT —— #rdl #fitnessmotivation #fitnesstips #fitnessjourney #legday #legexercises #gym #workouttips #fitspo #fyp

These just hit different… • • Benefits: •Landmine RDLs are found to be just as effective as a regular RDL •Lower back friendly •Less balance required; being able to focus on the contraction of the movement better

Can you spot the difference? Although these two exercises appear to be the same, they are extremely different. In the first clip I am performing an RDL, or a Romanian Deadlift. The RDL is performed with a slight bend in the knee and neutral spine while allowing the bar to closely descend down your legs. This places a greater emphasis on the hips and glutes. In the second clip, I am performing a SDL or stiff leg deadlift. The SDL is performed with a minimal bend in the knee, smaller than a RDL, and a neutral spine, while once again allowing the bar to descend down your legs. The difference between the two is the degree of knee flexion involved in the movement. In an SDL, your legs remain straight - never locked out - hips are pushed back until your hamstrings are fully stretched. This deadlift variation places a greater emphasis on your lower back and hamstrings. These two deadlifts share many similarities and are often viewed as the same. However, when they are both performed correctly, they have extremely different purposes as they work different muscles. I recommend going much lighter on SDL’s as the form can be difficult to adapt to, especially if you are not as limber. My online coaching window closes this FRDAY ‼️ Message me “<3” if you’d like to hear more details 🫶🏼 Fitted by @darcsport Fueled by @nutrexresearch Code Alexia 🤍 #bodybuilding #bodybuildingmotivation #bodybuildingtips #gymtips #gymadvice #workouttips #workoutadvice #gymideas #gymhelp #workoutideas #gymgoals #gymglutes #glutes #gluteworkout #glutegains #leggains #legday #bootybuilding #bootyworkout #gymmotivation #workoutmotivation #fitnessmotivation #fitgoals #fitnessjourney #ssdd #nfgu #darcsport #girlswholift #girlswithmuscle #deadlift

RDL hack try this if you don’t feel your glutes🍑 during RDLS . . . . #fitnessmotivation #fitfam #fitspo #fitindian #glutes #peaches #workouttips #fitnesstips #homeworkout #workoutforwomen #workoutforbeginners

RDL hack for beginners: 1. Stand against a wall 2. Take one step forward 3. Shoot hips back until they touch the wall 4. Maintain neutral spine 5. Keep dumbbells close to shins 6. And a bonus tip: on your way up, push through the floor with your feet NOW you’ll fell RDLs in your glutes without any low back pain :) Go grow those cheeks girlfriend! #femalefitnessmotivation #femalefitnesscoach #fitnessadvice #rdl #rdls #gymhacks #gymtipsforbeginners #gymbeginner #glutegains

Give this a try when you do RDL’s. Follow @yoseee.fit for more form tips! #lowerbodyworkout #rdls #womenwholift #formtips

LEARN HOW TO RDL This tool was taught to me years ago and it really helped. If you struggle with your RDL, this is perfect for you. Grab a broom or dowel Create contact with your tailbone, mid/upper back and back of your head Hinge (think pushing your hips back) only as far as you can keeping contact with all three spots. Common mistakes: if you have lost contact with your tailbone often means going to far, or rounding through your upper back which sometimes is a lack of lat engagement when holding dumbbells Losing contact with your mid/upper this is normally because you lack core engagement. Making sure you keep your core involved will prevent lower back pain. Lastly, losing contact or (pushing through) the dowel with your head means you’re likely looking up instead of forward. Think neutral spine all the way through the crown of your head. I hope this is helpful!

Como fazer o exercício RDL #academia #musculação #treino #treinofeminino #rdl #tutorial #dicas #glúteos

Romanian Deadlift Form - Glute Focused vs Hamstring Focused. #romaniandeadlift #rdls #glutes #hamstrings #form @wearotishi on my feet- code AsevFit for 15% off

I’ve broken this one down before, but it’s still one of the trickiest workouts to nail the form on. Don’t worry! I’ve got you. Let’s get it right together 🤝🏼💪🏼 @xtraining_brynmawr #lifestyle #motivation #gym #fitness #workout #progress #form #rdl #training