When I say back I don’t mean the stupid lowe backike very god dam YouTube video
And do I really need to feel my hamstrings as when I do down I feel them somewhat then do lower and my back is doing all the work
I would say it’s a form issue. Can you post a video?
It sounds like you have the weight too far out in front of you.
You might be better served getting the movement down correctly using dumbbells.
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RDLs always feel like a lower back movement for me.
I only feel hams at the bottom 25% ROM.
No advice, you’re not alone though.
I recently just switched to dumbbells and it’s ben a game changer, I feel way more hamstring activation. Barbell I still feel like I’m just doing a stiff leg deadlift.
I don’t know why these are bad things. People often say “RDLs for hamstrings” but I always thought people degrading it to make it an isolation or muscle feel movement takes away a ton of value of the exercise. I do feel it in my hamstrings but I also feel it in my entire posterior. I think this is especially important to a beginner who could harm their progression by focusing too much on individual groups. People also don’t feel a ton of individual muscles in the conventional deadlift, but a lot of trainees are gonna put on a ton of muscle all over doing it for the first couple of years training. The valley up my lower back is one of my strongest points and it’s all down to RDLs.
RDLs then finish up with some hamstring isolations. Leg curls. Or even DB RDLs on a different session.
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This is how I’m going to look at it from now on. Great input.
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Exactly… its a posterior movement. More specifically a hip hinge movement. Where this notion of trying to isolate a single muscle in the movement is beyond me.
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Possibilities
- Your form could be off.
- Your not braced correctly
- Your core muscles ( specifically the spinal electors) arent equipped to handle the horse power being generated by your ass and hamstrings.
Because I need a movement to train the other half of what my hamstrings do, and the main movements for this don’t work.
Try not quite finishing the rep at the top
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RDL is not meant to be locked out if the goal is to target the hams/glutes. Just like on a back extension machine, the top is where the lower back is involved.
Keep it as a lengthened partial.
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This is the only thing that works for me.
If my low back didnt cramp so badly from it, id probably do deficit style to get more from it. I’ve been working with coach on this.
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It’s the only way I can do them without a crippling lower back pump, too. Very slight change in angle to the naked eye, but a world of difference.
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Wait, you get less of a lower back pump from deficit SLDL? Mine gets worse.
How are you changing the angle? I typically have the DBs nearly scraping my shins/thighs on the way up and i drive from the heel.
No, sorry, I made that confusing. I meant the only thing that works from me is stopping the range a few degrees from complete at the top. I don’t go with a deficit.
The other thing I’ve done when I’m feeling out of the groove is stand in front of a wall and really focus on pushing my butt back to hit it on the eccentric. That’s my depth and just that mentality change helps shift the focus.
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I understand.
I may leave some cheek prints on the wall and try this, thanks.
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With light weight the form is good but when I add weight it test my form and breaks it’s kinda.i this I
My back get fried lol
And yeah my hamstrings feel beat up the next day
If that’s the case I would think you are lifting to heavy then. Find your breaking point and work there for a couple weeks and then add just a little weight. If your form is breaking down your not ready for the weight.
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Hear is my form I uploaded on titk tok
Please help me I suck or not lol
How I hibg proper my trunk is moving