How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Hinge
Single-Leg RDL
Balance plus hinge. Use a wall the first month.
intermediateCult Gym floorHomeCult Studio
Hamstrings · Glutes · Core · Dumbbell, Kettlebell
How to handle weight
RDLs and hip thrusts progress when the lockout is a pause, not a bounce. If you cannot hold the top for a beat, it is too heavy. Swings: the bell should not yank you into lumbar extension.
Usual programming
3 × 6–10 each.
Caution
Hips back, not a squat in disguise. Soft knees. Stop the range the moment the back wants to round. Swings are a snap, not a lift with the arms. Nordics: use a regression until the eccentric is slow.
Setup
Soft knee, hips back, free leg long, torso and leg one line.
Cues
- Square hips
- Don’t rotate open
- Soft knee stays soft
Common mistakes
- Turning it into a standing split
- Looking at the floor the whole time
- Rushing
Home swap
Supported SL RDL
