TIPS/TRICKS -HOW TO DO RDL’S CORRECTLY!
Common things I still hear about RDL’s is either you feel them in your back, you don’t feel them in your Glutes or you’re just not sure you’re doing them right, I got you! First off, you may just not know how to properly hinge for your body.
So you need to get that down before you can start loading this exercise and focusing on using weight.
My two ways of teaching my clients how to hinge are these 👇
#1 : Using a bench doing single leg. You want your knees aligned next to each other with one leg rested on a bench about knee height. Next to hinge you want to send your booty back like you’re sitting on your heel and bending at the knee to allow that to happen. Squeeze your glutes to come back up.
#2 : Against a wall. You’ll have to find the perfect distance between you and the wall which will be when you’re pushing your hips back you want to be able to barely tap the wall when your hands come about halfway down your shins. Adjust accordingly! Practice pushing your hips back with the safety of the wall because a lot of times people just aren’t used to that movement and their body thinks it’s going to just fall backwards.
Good luck and I hope these helped you perfect your RDL form 😊
#Lemon8partner #workout #Workouttips #workouttipsforbeginners #rdls
Okay, so you've nailed the basic hip hinge with those awesome wall and single-leg drills—huge win! But sometimes, even with good hinging, RDLs can still feel a bit off, right? I totally get it. For a long time, I felt like I was just going through the motions, or worse, my lower back was screaming at me. Learning those hinge techniques was a game-changer, but there’s even more to unlocking the full power of RDLs. Beyond just building a strong posterior chain, RDLs are incredible for developing powerful glutes and hamstrings, which are crucial for everything from everyday movements to excelling in other lifts. When done correctly, they can seriously sculpt your backside and improve your overall athletic performance. It’s not just about lifting heavy; it’s about lifting smart. Once your hinge is solid, let's talk about a few other sneaky things that can derail your RDLs. One of the biggest culprits I see (and used to do myself!) is not engaging the core. A weak core can lead to your back compensating. Think about bracing your abs as if you're about to take a punch – that stability is key. Another mistake? Going too deep. You don't need to touch the floor! Only go as deep as you can maintain a neutral spine and feel that stretch in your hamstrings. For me, that's often just below the knees, or when I feel my hamstrings really engage. Pushing past that point usually means my lower back takes over. Also, slow and controlled is always better than fast and heavy. Focus on the eccentric (lowering) phase to really challenge those muscles. To truly feel your glutes and hamstrings, try thinking of driving your hips back, almost like you're trying to shut a car door with your butt. As you stand up, imagine squeezing a coin between your glutes at the top. This conscious effort helps build that crucial mind-muscle connection. Once you're confident with your bodyweight hinge and proper form, then you can slowly introduce light dumbbells, gradually increasing the weight. Remember, perfect form always trumps heavy weight. I started with just a broomstick for weeks before adding any resistance, and it made all the difference! Don't rush the process, your body will thank you. And don't forget your warm-up! Dynamic stretches like leg swings and glute bridges get your muscles ready. You can incorporate RDLs into your leg day, typically 2-3 sets of 8-12 repetitions. Listen to your body, and if you ever feel it shifting back to your lower back, stop, reset, and maybe drop the weight or revisit your hinging drills. Consistency and patience are your best friends on this journey to perfect RDLs. You’ve got this!
