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STOP 🛑 and start here.
The RDL is considered a “variation” of the traditional deadlift (done with barbell or dumbbell). It isolates your posterior chain (glutes, hams, and low back)
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TIPS ➡️ save to reference
▫️Stand roughly shoulder width with your toes pointed forward (can adjust if pregnant 🤰)
▫️Bend down and grab the DBs the same way you would as a deadlift to get into the start position safely then begin the exercise by bending at your hips NOT your spine
▫️Once your hips have bent, push your butt back as far as you can – focus on trying to “touch the wall” behind you with your butt, and maintain a very slight bend in the knee
▫️Keep pushing your hips back until you feel a stretch along the hamstrings muscles, while keeping the bar close to body. *keep your back flat/neutral- at NO POINT should your spinal alignment change*
▫️YOUR range of motion may be limited due to tight hams ➡️ go as far as you can tolerate the stretch in your hamstrings - squeeze your glutes to return to an upright posture and repeat!
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❌ COMMON MISTAKES: bending at the spine, bending at the knees too much, and not driving the hips back.
💭 DID THIS HELP YOU? Comment below and let me know if you benefited, and tag your gym buddy.
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