DB RDL (Heels Elevated) | Angela at American Strength Training Center #howto #rdl #legday

DB RDL with Heels Elevated Tips

Setup: Place a small wedge, weight plate, or heel elevation platform under your heels. Stand with your feet about hip-width apart, holding a dumbbell in each hand with your palms facing your legs.

Posture: Keep your shoulders down (not back), core braced, and spine neutral throughout the movement.

Hinge: Slightly bend your knees, then hinge at the hips while lowering the dumbbells down the front of your legs. Keep the weights close to your body to maintain control.

Depth: Lower the dumbbells until you feel a stretch in your hamstrings or until the dumbbells reach mid-shin. Avoid rounding your back or dropping your chest too far forward.

Drive Up: Push through your whole foot, engaging your glutes and hamstrings as you return to standing. Squeeze your glutes at the top without hyperextending your lower back.

Heel Elevation Benefits: Elevating your heels shifts emphasis onto your hamstrings and allows for a greater range of motion.

Common Mistakes:
Bending at the knees instead of hinging at the hips.
Letting the dumbbells drift too far from your body.
Overarching or rounding the back.

The heels-elevated DB RDL is an excellent variation to target your posterior chain while improving flexibility and stability.