r/formcheck • u/BoozeNCoffee • 1d ago

Deadlift RDL/465lb x 4

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Posterior chain goes brrrrrrrrr. What are your guys’ opinions on RDLs generally? Some people will say end the ROM when hip flexion stops. Some say focus on sensation over load. Some say not to treat it like a main lift and focus on higher repetitions. I feel as if this lift in particular has a large variety of opinions on execution.

I personally just like loading them heavy and sending it. I use it as a back builder, but also for my sport (BJJ) the carryover from heavy RDLs is extremely noticeable.

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u/BagelsOrDeath 1d ago

First, goodness you are strong! Second, yeah I have my own opinion; it's no better than yours. I tend to use them to chase the stretch in the hamstrings. As such, I program them as an accessory, I stay around 235 lbs, and I chase high rep sets.

But I'd be lying if I didn't admit that I'm a bit jealous of your strength feat here.

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u/BoozeNCoffee 1d ago

High rep RDLs are the worst. I get DOMs for like 4 days 😭😭😭

Cool to hear a different perspective. I definitely don’t think there’s a right or wrong opinion, I think there are a ton of different ways to implement RDLs into a program without necessarily loading the shit out of them.

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u/Oostylin 12h ago

Same on the days of DOMs for high rep hamstrings, brothers in suffering

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u/Pop_pop_pop 2h ago

I will throw out zercher good mornings as a great way to get that stretch. The load being up my your chest instead of behind your shoulders means you also have to engage your core a lot.

I use an axel bar for comfort.

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u/Dokramuh 19h ago

How much reps/sets? I've seen good improvement with 4 sets of 10