How to do a RDL

An RDL is a great exercise to work your hamstrings and glutes.

If done correctly, it can yield some amazing results. Here are form cues to help you engage the correct muscles for this exercise to maximize your results.

1. Engage your lats. Roll your shoulders backward and make sure your back is tight.

2. make sure to engage your core. This includes your abs as well as your back.

3. Hinge ( or fold) at the hips

4. Push your butt backwards like you're trying to touch the wall behind you.

5. Keep a neutral spine ( no curve)

6. Push your way into your heels and come through your glutes to the upright position.

Focus on your form first and then go up and wait. Form over everything. Once you feel comfortable, add weight, try to go for a rep range of 10 to 12.

when that becomes easier, go up and wait and try to go to a rep range of 8-10.

Remember, slow down your movements and control the weight. Don't let it control you. Focus your mind on the muscle you were trying to engage.

Overtime your muscles will grow, and that's the beauty of progressive overload.

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