How to RDL for massive glutes

Let's grow some mf GLUTES.
HOW TO RDL: Step-by-Step Guide

1. Setup:
- Stand with your feet hip-width(ish) apart, toes pointing forward.
- Hold a barbell or dumbbells fully extended in front of your thighs.
- Engage your core, tuck your chin, and keep your back straight.

2. Hinge Movement:
- Slightly bend your knees (soft knees), but don't squat the bar.
- Push your hips back as if you are trying to touch the wall behind you.
- Keep the barbell or dumbbells close to your body, sliding them down your thighs.

3. Lowering Phase:
- Continue to push your hips back, feeling a stretch in your hamstrings.
- Lower the weight until your torso is almost parallel to the ground or until you feel a deep stretch in your hamstrings, whichever comes first. Your back should remain straight throughout the movement.

4. Lifting Phase:
- Reverse the movement by driving your hips forward, squeezing your glutes at the top.
- Stand up straight, bringing the barbell or dumbbells back to the starting position.

5. Breathing:
- Inhale as you lower the weight.
- Exhale as you lift the weight back up.

⭐️Tips for Proper Form

- *Neutral Spine: Keep your spine neutral throughout the movement. Avoid rounding or arching your back.
- Hip Hinge: Focus on the hip hinge, not a squat. The movement should come from your hips, not your knees.
- Engage Glutes: keep and maintain mind-muscle connection with your glutes throughout the entire movement
- Controlled Movement:Perform the exercise in a slow and controlled manner. Avoid using momentum to lift the weight.
- Foot Position: Keep your weight distributed evenly across your feet, and make sure your heels stay on the ground.

❌ Common Mistakes to Avoid

- Rounding the Back: Allowing your back to round can lead to injury. Always maintain a neutral spine.
- Bending the Knees TOO Much: This can turn the RDL into more of a squat. Keep your knees slightly bent but fixed in that position throughout the movement.
- Hyperextending the Back: Avoid arching your back at the top of the movement. Stand up straight and squeeze your glutes.
- Dropping the Shoulders: Keep your shoulders back and down, avoiding any forward rounding.
- Not Pushing Hips Back Enough: Make sure you are pushing your hips back sufficiently to engage the hamstrings and glutes.
- Using Too Much Weight: Start with a lighter weight to master the form before progressing to heavier weights.
#gym #girl #rdl #form #glutesworkout #exercise #tips #howto #romaniandeadlift #howtordl