RDL

Question 1

How is the RDL used?

Answer 1

The RDL is a structural and core lift that loads the axial skeleton and involves large muscle groups

Question 2

What are the muscles involved in the RDL?

Answer 2

• Gluteus maximus
• Semimembranosus
• Semitendinosus
• Biceps femoris
• Erector spinae

Question 3

What is the technique for the RDL?

Answer 3

1. Feet slightly wider than shoulder width apart
2. Grab bar with closed pronated grip
3. Perform deadlift movement and rest bar at midthigh height
4. Flex knees slightly
5. With knees slightly flexed perform a hip hinge by pushing hips back
6. Maintain a neutral spine with shoulders retracted until bar moves just below the knee
7. Move hips forward while raising torso back to standing position
8. Keep knees slightly flexed with spine in neutral position

Question 4

What is a spotting technique for the RDL?

Answer 4

None required as you can drop the bar if the load is too heavy

Question 5

What are two variations of the RDL?

Answer 5

• Single leg RDL improves balance and core strength more, essential in fast bowlers, however, less weight can be lifted due to less control/stability
• Dumbbell RDL does the same work if a barbell is unavailable

Question 6

What are two common technique errors for the RDL?

Answer 6

• Arching/hyperextending the lower back in upwards phase. Load is too heavy as the lifter is trying to lift the load up through the back. Fix by lowering the amount of weight
• Rounding the back in downwards phase due to trying to go lower than the hamstrings will allow. Can fix by not lowering the bar as far, stop lowering when a stretch in the hamstrings is felt