What is a safer and easier alternative to RDL? I've swapped squat for Bulgarian split squat.

What is a safer and easier alternative to RDL?
I've swapped squat for Bulgarian split squat.

  1. 2 weeks ago
    Anonymous

    Slow eccentric pause wide grip deficit RDL. /thread

    • 2 weeks ago
      Anonymous

      Learning how to brace and keep the spine straight is the safer alternative.

      RDL is the easy swap for Deadlifts...

      I have back problems so I'm avoiding any kind of deadlift.

      I made the same exact swap. Would recommend either trap bar DL, trap bar RDL, single leg RDL, DB RDL, Hip thrusts

      I might try db rdl, I don't think my gym has a trap bar.

      • 2 weeks ago
        Anonymous

        >back problems
        Dead hangs and back extensions. Seated good mornings, full ROM RDLs, and maybe jefferson curls for further bulletproofing

        https://i.imgur.com/xreYrQz.png

        >Wide grip
        >Deficit
        Anon, do you arms hang down to your shins when standing straight?
        Are you perchance... monke?

        No I just ended up becoming really flexible from always doing full ROM on RDLs, my back angle is wayyy below parallel in the bottom position. My arms go down to just above mid thigh when they're just hanging there

        • 2 weeks ago
          Anonymous

          *hands not arms fuck LMAO
          Also I stay in anterior pelvic tilt for more hamstring stretch with knees behind ankles for more stretch, otherwise I literally don't feel a stretch in my hamstrings

        • 2 weeks ago
          Anonymous

          *hands not arms fuck LMAO
          Also I stay in anterior pelvic tilt for more hamstring stretch with knees behind ankles for more stretch, otherwise I literally don't feel a stretch in my hamstrings

          Haha ok!
          Mirin flexibility.

          • 2 weeks ago
            Anonymous

            Thanks, it's honestly kind of surreal to me because touching my toes was fairly difficult last year, but RDLs pretty much on their own have made my hamstrings really flexible. Palms to floor isn't even a challenge for me at this point

            • 2 weeks ago
              Anonymous

              Same, can't do palms to the floor but I can touch my toes with knees locked out. Only thing I did was RDL as described in

              RDL is the "safe" alternative to deadlifts.
              Just start with low weight, do them from the floor and not a rack to ensure you're tight and set up correctly before loading your spine. Go to where you feel a stretch in your hamstrings, pause briefly then hip thrust back up. Slowly build up, unironically start at 95lbs or whatever and add 5-10lbs each session. 3 months doing this is worth the time to build solid form, mobility and development in all relevant parts, this is how I got back into pulling heavy after not lifting for nearly a decade.

              . It really is a god tier exercise.

              • 2 weeks ago
                Anonymous

                Definitely, just make sure you keep using various methods to add more ROM (deficit, wider grip) so that your flexibility can keep improving over time. Mine stalled until I added a deficit, then it began improving again.

              • 2 weeks ago
                Anonymous

                I still reach a stretch with the plates hovering just above the ground, when that stops happening I will maybe add a deficit. Have to be careful with lower back flexion as I get deeper though.

              • 2 weeks ago
                Anonymous

                Yeah, the way it worked for me is that I would go to a deficit that would give me an extreme stretch (while still maintaining an arched back), and do it until eventually it would become a fairly mild stretch, then I would add more deficit or in the case of right now widen the grip (as I can't go lower without crushing my toes). I find that slow eccentrics make it easier to keep your back in the right spot as if it starts to unlock it's much easier to notice, and they're also good for spending more time in that stretched position which is what you want ideally anyway (pauses are great for this too, I only just started doing them recently but they're much better IMO)

              • 2 weeks ago
                Anonymous

                Also upper back rounding is something you want to avoid, although it isn't dangerous it allows you to go deeper without actually stretching your hamstrings which isn't what you want. So try to keep both your lumbar and thoracic spine extended

    • 2 weeks ago
      Anonymous

      >Wide grip
      >Deficit
      Anon, do you arms hang down to your shins when standing straight?
      Are you perchance... monke?

  2. 2 weeks ago
    Anonymous

    Learning how to brace and keep the spine straight is the safer alternative.

  3. 2 weeks ago
    Anonymous

    I made the same exact swap. Would recommend either trap bar DL, trap bar RDL, single leg RDL, DB RDL, Hip thrusts

  4. 2 weeks ago
    Anonymous

    RDL is the easy swap for Deadlifts...

  5. 2 weeks ago
    Anonymous

    back hyperextensions

  6. 2 weeks ago
    Anonymous

    RDL is the "safe" alternative to deadlifts.
    Just start with low weight, do them from the floor and not a rack to ensure you're tight and set up correctly before loading your spine. Go to where you feel a stretch in your hamstrings, pause briefly then hip thrust back up. Slowly build up, unironically start at 95lbs or whatever and add 5-10lbs each session. 3 months doing this is worth the time to build solid form, mobility and development in all relevant parts, this is how I got back into pulling heavy after not lifting for nearly a decade.

  7. 2 weeks ago
    Anonymous

    fucking hate bulgarians had to do that shit cause used to only have dumbbells at home fucking hate hate hate never again hate hate hate

  8. 2 weeks ago
    Anonymous

    Hip thrusts are just an horizontal RDL anyway, and a lot safer + more chances to talk to women

    • 2 weeks ago
      Anonymous

      Hip thrusts aren't bad but they're not at all the same movement, your hamstrings can't contribute much due to the knee flexion so it ends up being a glute dominant hinge instead of a hamstring dominant hinge like RDLs

    • 2 weeks ago
      Anonymous

      >and a lot safer
      I've never done them but I intuitively it looks way more sketchy than an RDL. I see chicks bouncing 2pl+ and it looks like snap city express, idk.

  9. 2 weeks ago
    Anonymous

    [...]

    >Disagree, just go deeper or use a deficit then, let your shoulder blades find their natural most comfortable position
    No I'm not talking about your scapula, your scapula can stay protracted as it'd be very uncomfortable to try to keep your scapula retracted, I'm talking about your thoracic spine. Rounding of the thoracic spine is compensation for poor hamstring mobility, and it should be avoided so that any extra range of motion you gain is purely from greater hamstring length instead of further rounding of the t-spine. And I cannot add more deficit because I would crush my toes lol

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