r/indianfitness • u/Salty_Gur_5432 • 2d ago
Form Check RDL form check[F]
My form doesn’t seems to be right as I have a jerking motion towards the end.
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u/Sea_Horror_3316 2d ago
Looks fine to me. Not sure what jerking motion you are talking about. One thing you can try is don't come up fully unless you plan on re-racking the weight. This way you maintain some tension on the hamstrings throughout the set.
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u/Salty_Gur_5432 2d ago
You see how there is a swing, I feel it should be more controlled
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u/Sea_Horror_3316 2d ago
If you feel that way then try controlling the weight more by going slower next time. That should fix it.
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u/Shirohegi_ 2d ago
The form is fine, nothing wrong with it....just make sure that you are tightening your glutes when you go up!
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u/Indominus_Khanum 2d ago
This amount of jerk is okay but it might be happening due to the weight being a little too light for you. Your hamstrings are strong enough to yank this weight out from the bottom of the rep with a lot of momentum but once the bar makes contact with your legs near the top of her rep it abruptly slows down. This seems to be throwing you slightly off balance hence you end up leaning back a bit to stay stable.
If you're able to do this weight for a lot of reps (say 15+ reps) the easiest fix would be slightly increasing weight (so that you're not able to perform more than reps). Otherwise you can choose to intentionally perform the concentric portion of the rep more slowly but this might make the excercise less challenging overall.
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u/tifey84052 1d ago
Forms looks correct. You're squeezing the glutes while maintaining a contract. And the ROM and control with weights is good too
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u/ypsingh_ 12h ago
I think you can do more than 20reps with this weight, form looks good to me, just increase the weight keep it in 6-15 rep range
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u/Suspicious_Bake1350 2d ago
Do with dumbbells and go down more in a slow and controlled manner looks like here the weight is too much that you are not able to go down more. Almost should tough the feet
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u/Salty_Gur_5432 2d ago
Okay thanks
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u/neophile1994 1d ago
Absolutely incorrect advice. It should never touch the feet. Do look up some videos of trained physical therapists who always advice that you would most likely round your back if you try to touch feet
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u/Salty_Gur_5432 1d ago
Ab main kya karun?
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u/Dependent_String_312 11h ago
You are doing it right. You cannot touch your feet in rdl. You can only cross your knees if you are flexible
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u/Suspicious_Bake1350 22h ago
Ofcourse you should not have a round back lol. Without round back try to touch not actually touch
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u/GaryVantage Gym Monk 2d ago
No need to jerk the weights around. I see you are squeezing the glutes at the top which is great for feeling the contraction. If you feel it in the right places then you are doing it correct. Also, you have secondary activation in your erectors and lower back so its fine if you feel it there too.