Back or neck hurting from RDLs?? The Romanian Deadlift’s amazing for overall hamstring, glute & posterior chain engagement and our hamstrings are full of FAST TWITCH muscle fibres, meaning they respond great to heavy loads! 🏼 But before you push yourselves to lift heavy, make sure you’re doing them with proper form!
With a slight bend in your knee, sit back, allow your torso to lean forward, and push through your hips. NOT using your back. Remember that its primarily a HIP HINGE movement. Keep your chest up, let the weight travel down, take a slight pause in the bottom, feel the tension in your hamstrings then use your glutes to raise back up.
SWIPE️to see the most common RDL mistakes!
1️⃣BAR TOO FAR AWAY - Similar to conventional deadlifts, always keep the bar/dumbbells close to your shins. As long as you’re hinging your hips throughout the lowering & lifting phase, this should come naturally. Not only can it hurt your lower back, but doing so doesn’t allow you to properly engage the right muscles!
2️⃣LOOKING UP & UN-NEUTRAL SPINE - Where we look is imp’t in keeping our spine neutral. Don’t look up at the ceiling or down at your feet. Keep your spine neutral - your hips, ribs & head all in alignment as you move. This is very common with beginners who perform the RDL infront of the mirror as they watch their form. Rather than straining your neck by constantly looking up, keep your form right and record yourself from diff angles instead! …Also, do not round your back!! I can’t stress how important it is to focus on correct form & right mind-muscle connection, so definitely keep these form tips in mind! ️ TAG A FRIEND WHO’D BENEFIT FROM THIS FORM CHECK!
Happy Monday friends! ️ hope you like the diff’t type of video this morning! - 2 days ago