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  • #16719
    Jay Maly


    I was wondering about the RDL and i have a few questions about it:

    1. When tracking and progressing gradually i have noticed it can go into the lower back on the weighted stretch. Should more emphasis be on the ‘feel’ of the stretch eccentric?

    2. Should the focus be on a Glute contraction on the concentric?

    3. In your opinion is a a rack RDL better then a ‘hovering’ variation?


    Okay. Good question.

    First, the goal of the RDL is to fully lengthen the hamstring. For a visual, you are trying to get the hip “back” away from the knee as far as possible while maintaining a fairly rigid position with your spine and torso.

    As the movement progresses and you become stronger, your spinal erecting muscles are just going to get more load and be required more. It’s the nature of the beast and possibly the limitation for some people.

    A rack variation can be a good gauge for range of motion purposes and as a coaching tool to recheck execution.

    We do both variations. However, no matter the choice this is an exercise that I never fully take to full muscular fatigue. Form will most likely breakdown first and that is when I advise calling the set.


    …3. In your opinion is a a rack RDL better then a ‘hovering’ variation?

    Interesting again, I was actually thinking about asking Joe about this.

    So the question is if the goal is purely hypertrophy would there be any significant difference between ‘touch and go’ vs ‘dead stop’ deadlifts? And let’s assume the tempo/pace is similar in both variations.


    My logic would say that your muscles must produce more force to get the bar moving when there is no kinetic energy but what do you experts say? Bryce, Joe?

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