Back hurt every time you do RDLs? I thought so…
The only way to prevent that back pain and focus on your glute and hamstrings is to NAIL your form with every rep.
Follow these tips and watch your glutes and hammies grow, without the back pain:
✅DO: Start with the bar touching your shins, which should be perpendicular to the ground.
🚫 DONT: Start with the bar far away.
✅ DO: Stand with your feet about shoulder/hip width apart and hands just outside your legs.
🚫 DONT: Stand with the bar away from you and your feet outside of shoulder/hip width apart. This makes it harder for your glutes and lats to engage, putting a high strain on your low back.
✅ DO: Keep your chin tucked into a neutral position, without your ears, shoulders, and hips in a straight line.
🚫 DONT: Flex or extend at the neck, let your shoulders fall (lats not engaged), or your back round.
✅ DO: Keep your shins perpendicular to the floor, hinging at the hips, and slide the bar up/down your legs, keeping it close to you.
🚫 DONT: Squat by allowing your knees to come forward over the bar, bending at the ankle and too much at the knees.
✅ DO: Keep the bar on or very close to your body through the movement.
🚫 DONT: Let your shoulders and lats disengage, allowing the bar to hang away from you.
✅ DO: Stop at the top standing straight up with all muscles continuously engaged.
🚫 DONT: Hyperextend at the back or hips or shrug your shoulders to pull the bar up.
Do what I say and the only pain you’ll have after RDLs is DOMS.
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Outfit from #gymsharkwomen
My RDL journey wasn't always smooth sailing. For the longest time, I felt RDLs mostly in my lower back, leaving me stiff and questioning if I was doing them right. It was so frustrating because I knew RDLs were amazing for glutes and hamstrings, but my back just couldn't handle it! After a lot of research, trial and error, and learning from amazing coaches, I finally understood why my lower back was taking over and how to fix it. One of the biggest culprits for lower back pain during RDLs is a lack of glute and hamstring activation from the start. If these prime movers aren't awake, your lower back steps in to compensate – and trust me, it's not built for that kind of heavy lifting! Before I even touch the bar for my RDLs, I make sure to do some glute activation exercises. Think glute bridges, clam shells, or banded lateral walks. These simple warm-ups get your glutes firing, so they're ready to take on the load when you start your RDLs. It's like telling your body, 'Hey, glutes, you're up!' Another game-changer for me was really focusing on core engagement. It's not just about keeping your back straight; it's about bracing your entire core, almost like you're about to take a punch. This creates a stable base for your spine, protecting your lower back as you hinge. When I perform my RDLs, I consciously take a deep breath into my belly, brace my abs, and then initiate the hinge. This core stability is absolutely crucial, especially as you start lifting heavier. I also learned that rushing the movement or lifting too heavy too soon is a recipe for disaster. Start light, even with just a PVC pipe or bodyweight, and really master the hip hinge motion. Think about pushing your hips back as if you’re trying to close a car door with your butt, rather than just bending forward. Focus on stretching your hamstrings at the bottom of the movement and squeezing your glutes hard at the top. The goal isn't to go as low as possible, but to maintain tension in your hamstrings and glutes throughout the entire range of motion without rounding your back. If you feel your lower back start to round, that's your sign you've gone too far or need to lighten the load. Paying attention to your foot stance might seem minor, but it makes a huge difference in how your RDLs feel. While a shoulder-width stance is common, sometimes playing with it slightly can help you find better balance and glute engagement. I personally find that having my feet just outside hip-width, with a slight external rotation in my toes, helps me root through my heels and get a stronger hamstring stretch without putting undue stress on my lower back. Experiment safely to find what feels most natural and effective for your body. Remember, the RDL is an incredible exercise, but consistency in form trumps heavy weight every single time. Take your time, listen to your body – especially that lower back! – and don't be afraid to deload if you find yourself compensating. Your glutes and hamstrings will thank you, and you'll finally enjoy pain-free RDLs for maximum gains, just like I do now!
I always struggled with the hinge part of RDLs, thought I was doing it right until now. Time to practice with lighter weight!