Most lifters when performing RDL can get the bar to the middle of their shins, while i can get it only to the knees and no lower. Any practical solutions to increase my range of motion on this exericse?
Small RDL range of motion.
Most lifters when performing RDL can get the bar to the middle of their shins, while i can get it only to the knees and no lower. Any practical solutions to increase my range of motion on this exericse?
you get better mobility simply by doing the lift
go to where you feel a hamstring stretch, pause briefly, repeat
>you get better mobility simply by doing the lift
I do it for a year already, there is no mobility improvements. Has it worked for you? How much mobility you gained?
pause at the bottom then, or use less weight if you're going so heavy that you don't have the balls to go lower
not being able to rdl low enough is a problem that fixes itself
You could also try pointing your feet out a bit to increase the ROM of your hips but the point still stands, and your hips probably aren't the problem.
you also can do one high rep high rom low weight set after workout. dont go hard, go for rom
>Has it worked for you? How much mobility you gained?
I couldn't touch my toes with knees locked before doing RDLs, now I can do it. Didn't even really intend to become more mobile, I just do the thing I mentioned; controlled eccentric and a brief pause until you feel your hamstrings stretching.
Forgot to add, I can deadlift 4pl8+ for reps, but never did much more than 2pl8 with RDLs. If you go too heavy while also pushing the ROM, you can pull your hamstring(s).
I did. I used to only to my knees now I do deficit RDLs like Olmypic weightlifters
I have long ass arms and the same problem, so I stand on a bunch of plates and RDL all the way down to my feet. It’s the only way I actually get my hammies to work in the movement.
A quicker option is just to put a barbell on your back while doing back extensions
Does this lift train only hamstrings?
Spinal erectors too. Do it with wide grip and it will train your upper back with grip.
So no glutes like deadlift?
Glutes work too, i think they cannot not to work in hip hinge movements.
No, but your back and glutes are probably much more developped so they won't get in the way of hamstring gains.
is RDL alone enough for hamstrings? i dont have access to any machines
You NEED knee flexion. Hamstring curls are REQUIRED.
Either find a way to do GHR or an at home leg curl variant with sliding discs or paper plates if you're poor.
I've tried hamstrings "curl" with sliding discs and gymnastics rings and felt nothing.
Better find something heavy to do Nordic curls
You need some kind of knee flexion movement; if you train at home, nordic curls are by far the best option. Once you can easily rep out weighted nordic curls you'll have huge hamstrings no doubt
What weight should be used for this? I have no idea should I use less weight and try to go lower or keep the weight im using now.
Last workout i did 275 x 8... I feel like my legs aren't developed enough to use that weight. Is it good or bad?
Hamstrings are simple fusiform muscles like biceps (it's the biceps femoris) treat them the same. Start light and work your way up until your reps turn to shit and you start to cheat.
But this movement is nothing like a bicep curl. I can do leg curls very well and feel the burn, I've never felt this movement in anywhere.
This is like doing front raises for biceps.
I just do it because everyone says so.
I feel only a hamstring stretch when doing RDL. Best I've felt them working is when you do that exercise where you have someone hold down your ankles and you fall forward from the hip (forgot the name)
>forgot the name
Nordic curl
Try using less weight.
Lower the weight and then lower the weight.
Do more static stretches before RDLs and hamstring/leg curls