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    Registered User M1nd0verMatter's Avatar
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    When doing RDLs...

    When doing RDLs, do you push into the ground with your legs and squeeze your glutes while pushing your hips forward to pull the weight back up?

    I only recently read to squeeze your glutes and it's helped me not to feel strained in the back so I'm going to keep doing that.

    But I'm not sure about the legs bit as it's said you can feel your hamstrings getting worked too. What else would you do (specifically with the legs) other than squeezing your glutes while pushing forward your hips?
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    Moderator SuffolkPunch's Avatar
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    Those are training cues which sounds sensible but may or may not be causing you to perform a correct hip hinge. Alan Thrall and Eric Helms both have videos on the RDL which I think are worth watching.

    Don't try to go too low - learn the true limits of your hamstring ROM - below which you can only go lower by flexing your spine.
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    Registered User M1nd0verMatter's Avatar
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    Originally Posted by SuffolkPunch View Post
    Those are training cues which sounds sensible but may or may not be causing you to perform a correct hip hinge. Alan Thrall and Eric Helms both have videos on the RDL which I think are worth watching.

    Don't try to go too low - learn the true limits of your hamstring ROM - below which you can only go lower by flexing your spine.
    thanks for the vid suggestions, i'll check them out
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    As someone who's pretty damn good at RDLS, the only thing I'm thinking about in an RDL is hips back and hips forward tbh. And of course proper bracing

    Like SP said, don't think about the bar too much. ROM relative to knee will depend on mobility, limb lengths etc
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    Registered User M1nd0verMatter's Avatar
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    Originally Posted by jk202 View Post
    As someone who's pretty damn good at RDLS, the only thing I'm thinking about in an RDL is hips back and hips forward tbh. And of course proper bracing

    Like SP said, don't think about the bar too much. ROM relative to knee will depend on mobility, limb lengths etc
    Thanks I'll take this on board.


    I found a vid from Alan Thrall as suggested, looked pretty good. I did notice when I activated my glutes it did seem lighter as he says in the video:



    No wonder my back ached a lot during and after deadlifts before lmao, all I was been doing is pulling with my lower back mainly
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