Thread: Rdl

I’m doing the fierce 5 intermediate plan and on lower B he has RDL. Now I love my regular deadlifts but he doesn’t list that as a substitution for the RDL. So when I do the RDL I feel a lot of my back being worked like the lower part of it. I’ve looked up videos and can’t seem to get it because I don’t think you should feel it in your back in a RDL. It wants you keep your legs straight which goes against everything when it comes to lifting something from the floor. You normally want a slight bend in the knees but with a RDL it says you want to keep your legs as straight as possible. Isn’t that going to hurt you back then? Are you suppose to feel it in your back when doing RDL? If not is the conventional deadlift ok to substitute?

Just do the deadlift+leg curl version instead of the front squat+RDL variation.

1-3x5 deadlifts
3x8 leg curls

Originally Posted by BeginnerGainz

Just do the deadlift+leg curl version instead of the front squat+RDL variation.

1-3x5 deadlifts
3x8 leg curls

Thank you that will work for me and thats what I did on the novice because that was acceptable. One thing about the intermediate though is he already has leg curls on lower B so would I do leg curls twice? Also are you not supposed to feel anything in your back when you do RDL? Seems like you would if you can bend the knees at all

Mate! with RDL no straight legs, slight bend and hinge at the hips slwoly leaning downward. The bar will go pass slightly below knee level, you will feel a stretch. This sis the sign to pull the bar back up. Repeat for reps. Either your form if off or weight you are lifting is too much. I am having the same issue and was told this. I did RDL yesterday and recording myself big difference. Record yourself and see how you are doing them.

Originally Posted by fattofame3

Mate! with RDL no straight legs, slight bend and hinge at the hips slwoly leaning downward. The bar will go pass slightly below knee level, you will feel a stretch. This sis the sign to pull the bar back up. Repeat for reps. Either your form if off or weight you are lifting is too much. I am having the same issue and was told this. I did RDL yesterday and recording myself big difference. Record yourself and see how you are doing them.

I will add a slight bend to my knees and that should help. I’ll record myself next time I go in and post it on here so you guys can see. I’m doing 115 pounds which may be to much. It doesn’t feel heavy but I probably shouldn’t be feeling it in my back.

Originally Posted by WolfRose7

You don't keep legs straight in a RDL... At all.
You don't even keep them completely straight in a stiff leg deadlift which is much straighter than an RDL

Thank you! On the last rep I did today I said I’m going to add a slight bend and it felt way better. Even though I was reading you want to keep your legs straighter. I love my deadlifts and there isn’t any on the intermediate program. I guess RDL and deadlifts aren’t interchange. Someone suggested putting deadlifts and leg curls in for front squat and RDL but he already has leg curls in so do i do it twice or have to sub one of the leg curls for something similar?

Originally Posted by ECGordyn

Hips go back and forth while the bar slides lightly up and down your legs.

^This. Don't think about "adding a slight knee bend" or you'll likely mess up your form, just move your hips back naturally as the bar goes down. The knees will happen on their own.

Originally Posted by Calikid32190

Thank you that will work for me and thats what I did on the novice because that was acceptable. One thing about the intermediate though is he already has leg curls on lower B so would I do leg curls twice? Also are you not supposed to feel anything in your back when you do RDL? Seems like you would if you can bend the knees at all

Missed the part where you were doing intermediate.

Originally Posted by lsiberian

DL is typically way more taxing than and RDL so I'd definitely not sub them. But if you want to improve deadlift you probably should consider a program with deadlifts in them.

I got my deadlift to 225 on the novice and 145 pounds right now. I had never got to 225 before and I loved deadlifts. Just sad they’re not in the intermediate program. In novice you could sub in deadlifts and leg curls for RDL and front squats but in intermediate he already has leg curls so I would have so sub one of the leg curls out for something else.

Originally Posted by ECGordyn

Record an angle where we can see the bar touching your legs. Probably you have the bar too far out in front of you, and that's stressing your back.

Hips go back and forth while the bar slides lightly up and down your legs. Some knee bend is normal, just don't squat the weight. Think about pushing the floor away with your legs.

I will do this for sure. I go back in on Monday and I’ll record it to find out what’s happening. One of the things that makes it hard to keep the bar close to my legs is it’s in a rack assisted. So I can’t move the bar freely and one of most frustrating parts about having to use an assisted bar. There isn’t a free barbell at the gym and I won’t have one until school starts back up again.

Originally Posted by WolfRose7

read the intermediate ~FAQ

Here’s my form

https://imgur.com/a/sBdZM7v

This could be I may need to turn around and stand the other way because it feels like with this way it pushes away from my legs rather than staying touching them.