- Keep a narrow, hip-width stance. If your feet are too wide it will put a lot of valgus stress on your knee and could potentially damage your MCL.
- All the movement should come from the hips. Your legs from the knee down really shouldn't move at all and should stay perpendicular to the floor. Think about touching your butt to the wall behind you and then explosively bring those hips forward to complete the rep.
- Finish! Squeeze those glutes at the end of each rep to engage those powerful hip extensors. Best cue I have for this action is "hump the bar." Kinda weird but hey it gets the point across.
- Keep a neutral spine. A common problem I see when people perform the RDL is their spine is hyperextended. Don't keep your head up. Instead, make a double chin and keep your neck in line with the rest of your spine. Also, be careful not to over extend the finish by bringing your hips too far forward, causing your lumbar spine to hyperextend. Squeezing your glutes at the top will help with prevent this.
- How low you need to go on the RDL varies from person to person. Generally, 1-2 inches below the knee cap is a good spot to stop, but people with more hamstring flexibility might need to go lower. We want to make sure that when we go lower we don't initiate movement from our knees. This will put more emphasis on the quads which we want to avoid in this posterior chain exercise.
Follow this tips and start implementing the RDL into your programs to strengthen your hamstrings and glutes. It will help you sprint faster and jump higher. Also, Sir-Mix-A-Lot highly approves of glute training. So, that's kinda cool too.