#Rdl Form

How to properly do an RDL 💪 #rdl #rdlform #exercisetips #fitnesstips

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 form - made simple 👇🏽My 4-week Sweat & Strength Challenge starts tomorrow. Join through my app (link’s in bio) 📲 1. Stand like you’re about to pick up grocery bags, feet shoulder-width, toes forward 2. Soften your knees = slight bend, like you’re unlocking them 3. Push your hips back, like you’re trying to close the fridge door with your 🍑 4. Keep your back flat, imagine balancing a glass of water on it 5. Lower the weights slowly, like you’re reaching down to grab something off the floor without squatting 6. Feel that hamstring stretch? Good. Stop there 👍🏽 7. Drive through your heels, like you’re standing up from a low couch 8. Squeeze your glutes at the top but don’t lean back - keep tension Control > speed🔥 Outfit: @womensbest | code: FRENCHFIT ❤️ -> Birthday sale starts Monday, get up to 80% off and my code gives you an additional 10% off. Don’t miss out! 🎥 @phil_bitar —— #rdl #lowerbody #legday #rdltips #rdlform #fitness #workout #gym #fitspo #reelinstagram

How to perform a Romanian Deadlift (RDL), follow my step-by-step guide🍑 1. Setup and Stance: - Stand with your feet shoulder-width apart for a hamstring-focused RDL or slightly wider for a glute-focused RDL. 2. Grip and Position: - Grip: Hold the barbell/dumbbells in a comfortable position, either overhand, underhand, or a mixture. - Chin Tuck: Tuck your chin slightly to maintain a neutral spine. 3. Initial Movement: - Hip Movement: Push your hips back as if you are trying to close a car door behind you. - Knee Bend: Allow a slight bend in your knees but not so much that it turns into a squatting / deadlift movement. 4. Descending: - Back Position: Keep your back flat and your core engaged throughout the movement. Avoid rounding your shoulders forward. - Weight Position: Keep the weight close to your body, especially if using dumbbells, to maintain tension on the glutes and avoid putting stress on the lower back. 🍑Tips for Beginners🍑 - Use a Bench: Standing in front of a bench can help prevent excessive knee movement. - Avoid Common Mistakes: Do not let the weight drift too far in front of you, and avoid fully locking out your knees or bending them too much. - Focus on Tension: Keep the tension on your glutes by maintaining a slight bend in your knees and pushing your hips back. #rdl #romaniandeadlift #deadlift #rdltechnique #liftingtechnique #weighttraining

RDLs Explained 
Not only is this ineffective — it’s why your lower back hurts. 
The Romanian Deadlift isn’t a squat going up and down… It’s a hinge — pushing your hips back and forward. Do these 3 things to RDL properly: 1. Brace your core.
This protects your spine and keeps you stable. 2. Keep pressure evenly through your feet. 
Flat shoes only — no running trainers. 3. Don’t bend your knees too much. Only a very soft bend Think: push a door shut that’s behind you —
While keeping the bar close to your body the entire time. 
Hips back. Bar close. Drive through the floor.
 Squeeze the glutes at the top. 
Save this and follow for more training tips that actually work.

Check Your Form #17 - RDL This lift isn’t about going lower or lifting heavier. It’s about control, alignment and knowing where the movement starts. All Check Your Form episodes are in my Highlights. Follow if you train with intention.

This trick PERFECTED my RDL form🍑 @aybl | Code PAIGE10 RDLs can feel really awkward at first. If your hinge isn’t right, you’ll either feel absolutely NOTHING…or injure yourself🫠🧍‍♀️🩼 This wall drill is what I practised for MONTHS until I perfected my form✅👇🏼 1️⃣ Stand with your bum flat against a wall 2️⃣ Walk your feet slightly forward (keeping your bum on the wall) 3️⃣ Stand up without moving your feet 4️⃣ Hinge your hips back to the wall 5️⃣ Keep your shins vertical & knees stacked above your ankles 6️⃣ Once your bum touches the wall, drive up with the weight in your heels. This teaches your body how to hinge properly, so you can actually work your glutes without burning your lower back😅 Save this, keep practising, and your RDLs will feel completely different!!👏🏼 🔥 HUGE AYBL SALE!🔥 Starts Monday 23rd March at 7PM GMT 🕖 Up to 60% OFF + extra 10% OFF with my code PAIGE10 💖✨ #rdltips #rdlform #gymtipsforwomen #formcues #strengthtrainingforwomen

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 form Ekkovision code: Kaff #gym #bodybuilding #training #workout #trainhard #science #muscle #chest #fullbody #back

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

3 common deadlift form mistakes: ❌Hips starting too high, resulting in more of a Romanian deadlift or stiff leg deadlift rather than a deadlift ✅ Fix: sit down more into the deadlift and think about bringing your hips closer to the bar, chest slightly up ❌ Knees bowing in, which doesn’t maximize glute engagement and can lead to injury ✅ Fix: think about screwing your feet into the ground towards the outside of your foot but don’t actually move your feet! ❌ Neck straining which can have negative impacts on the rest of the kinetic chain and cause neck pain/headaches ✅ Keep your chin tucked and if you need to look up, look up with your EYES, not your head 😉 Which deadlift mistakes were the most helpful? Let me know below. #deadlift #glutes #gymrat

Master the RDL first - then do the bent over row. Reason: the bent over row STARTS from the static or held position of the bottom RDL. Unfortunately many forget this and have a poor bent over row as a result! . Shout out @stephborrill for the opening stitched video & @muscleandmotion for the anatomy graphics.