Everyone gives such detailed instructions on the RDL and SLDL. Yours was the most concise and simple. The cue is the best cue I’ve heard in a minute. Thank you
Thank you so much for this, I was worried I’ve been doing it wrong. I definitely feel it the next day, I can barely sit down after doing your leg workout 🥴👌🏾
Many CZcams shorts don’t explain the difference between these 2, i was doing rdl technique on stiff leg deadlift . I knew i was doing something wrong my back in on fire right now . Thank you 🙏🏼
My first work out I did was your last video u posted 3 days ago my legs and glutes are still on fire like it's been 3 days and I'm still feeling it. Also thank u for this video because I was curious on the right way this should be done and the knee bending for the (RDL) was a game changer and u do feel it working.
Hey girl, I just want to say I loooove your channel. You explain how to do exercises soooo well. Though I could have looked it up, I just never thought to until now. I’ve been doing RDL’s all wrong until this video, lol. I always hated RDL because I never understood the form when I would follow workouts, and I would just bend down and pick myself back up which was putting pressure on my back!
And I gotta work on not arching my back too much… thx for tips that was helpful . Learning on this journey , just started a channel motivation and encouragement xoxo
Thank you thank you thank you finally I found someone to explain how to do the RDLz the right way .. I noticed when I am doing them that I switch form a lot and I thought it was all the same thing. But thank you so much for this information❤ I just subscribed …🎉
Wait! Who was that at the end? Lmao! Anyway thank you for this. Newly subscribed. Going through your vids like water gurl. Sometimes I watch your vids for the joke you bring 😂 but mainly love the way you fully explain everything we need to know. Am here for the long haul 🙌🏽🥇💯🏆🍑
@@ereristark425You don't need to squeeze your glutes at the top. Your glutes are under tension at the bottom of the movement, not the top. Squeezing at the top doesn't add anything to and RDL
You don't necessarily need to "feel" a muscle in order for it to be working. If your form is good and you're using sufficient weight, the muscle will be working as intended. Lengthened glute movements don't always give you the same pump that shortened movements (like hip Thrusts) do.
This is so helpful! My biggest struggle though is sometimes I get lower back pain when i’m trying to do RDLs. How do you prevent that? Cause I’m tryna feel it in my hammy’s and my butt not my lower back 😂
Are you going too low? On the eccentric, only go until you can feel the full stretch of your hamstrings. Usually the dumbbell/barbell will only be a few inches below your knees/mid shin. You get too close to your feet and your lower back kicks in
@@2ReBell3 That's a great tip, thank you! I think my other issue is I wasn't pushing my hips back enough. And so I would be relying on my lower back to lift my body back up which I recognize isn't proper form! But hopefully now it'll be better!
Thanks for the video but I wish it was better explained. It seems the main difference is the leg and back angle and the distance of the bar from the legs. In the first version you’re keeping the bar closer to the body and closing the knee angle more because the hip is further back . In the second the bar is not close to the body the knee angle is much bigger so the back can travel more straight down
They both are supposed to focus on hamstring and glutes. Pretty much same workout except squatting puts more tension on the ass. And straight legs on the hammys
I love all your videos. I have recently started weightlifting, but I am doing everything at home. I have a 4kg dumbbell(Just one🤣🤣) What other weights can I get, I mean in kgs? What would you suggest? Thank you.
During the pandemic I invested in two adjustable dumbbells that go up to 50 pounds each, the ones used in FitnessBlender videos. It was NOT CHEAP but overall worth while as I won’t have to buy any more sets which add up in cost.
@@itsdrea2353 , this is so helpful. I like the idea of just investing in adjustable dumbbells. I have just started but the one that I have feels like nothing, to be honest, anyway thank you for the heads-up, I appreciate it..
Maybe use lighter weight and focus on the form, also make sure you keep your core tight. I'd try to get used to keeping everything as tight as possible(engage your lats/back and brace your core). Your lower back will feel a little burn or fatigued as any deadlift variation will heavily involve the lower back too but it shouldn't actually hurt. If none of that works and you sure you don't have any back problems then I'd start by doing back extensions at a higher rep range(15+ reps per set) to strengthen your lower back before attempting any kind of deadlift again since they are a lot more forgiving. On top of that you could go extremely light and use 5LBs dumbells to start doing deadlifts or whatever weight feels easy and slowly add those in.
You are probably going too low. You only need to go slightly below your knees before you come back up. Any lower and you will start to feel more low back than glutes
Everyone gives such detailed instructions on the RDL and SLDL. Yours was the most concise and simple. The cue is the best cue I’ve heard in a minute. Thank you
The “forward and backward movement” is what made understand how to do glutes RDL.. thank you for this💘
Your Journey is so helpful.
Also not homeboy waving 😭😭😭
😂😂😂 he wanted to show face
Thanks mama!!❤️
I was thinking the same thing what a nice surprise
FINALLY someone who explains it thoroughly but simply
The best tutorial I’ve seen and I’ve watched over 12 of them ! Thank you for actually showing the difference instead of calling them the same thing!
NOT THE GUY WAVING AT US FOR NO DAMN REASON 😂
The way you break things down is exactly how I need to hear it. I'm so grateful, thank you!
One of the better differentiations I've seen. Thanks for clarifying.
This was a great explanation. I felt it in my back, didn’t feel right I came here to see what I was doing wrong and now I’m good
You’re doing the Lord’s work Bonge. Angifuni ukungasho 👏🏾
Thanks sisi!!
Girlllll you put a battery in my back everyday when I go to the gym lol . Thank you so much for those tips .❤️❤️🙏🏾
🥺always a pleasure mama!!
Purrrr! Thanks for the clarity. Been doing stiff leg instead of rdl, now I know how, will correct. Thank you 🎉
Pleasure! For best results, do both for the different muscle groups ❤️
Thank you so much for this, I was worried I’ve been doing it wrong. I definitely feel it the next day, I can barely sit down after doing your leg workout 🥴👌🏾
Always a pleasure mama!!❤️
THANK YOU SO MUCH “bend your knees with the rdl” helped a lot ❤❤
That dude at the end 😂 Thank you. Such a nice explanation and really helped me. I feel my form is improving 😌 😊
Thank you sis!! Keep the bangers coming ❤
❤️🙏🏾
I learn a lot from your tutorials! 💪🏾 keep ‘‘em coming! 🥳🔥🎉
This was really helpful.
🙏🏾❤️
Hahahaha😂 The guy in the end😅😅
Many CZcams shorts don’t explain the difference between these 2, i was doing rdl technique on stiff leg deadlift . I knew i was doing something wrong my back in on fire right now . Thank you 🙏🏼
My first work out I did was your last video u posted 3 days ago my legs and glutes are still on fire like it's been 3 days and I'm still feeling it. Also thank u for this video because I was curious on the right way this should be done and the knee bending for the (RDL) was a game changer and u do feel it working.
Loooove that!! ❤️
Hey girl, I just want to say I loooove your channel. You explain how to do exercises soooo well. Though I could have looked it up, I just never thought to until now. I’ve been doing RDL’s all wrong until this video, lol. I always hated RDL because I never understood the form when I would follow workouts, and I would just bend down and pick myself back up which was putting pressure on my back!
And I gotta work on not arching my back too much… thx for tips that was helpful . Learning on this journey , just started a channel motivation and encouragement xoxo
Yes ma’am ! All the best with your channel! ❤️
@@bongegumede thx so much!!! I admire you all that are doing it consistently with GREAT content!
This is very helpful to see the difference as I am quite new to weight training and am unfamiliar with the small differences.
thankyou so much nobody mentioned to bend at the knees as they hinge back during rdl. i hope this helps my back pain,
Thank you so much I spent too much time trying to figure this out and your video finally helped me!
Thank you thank you thank you finally I found someone to explain how to do the RDLz the right way .. I noticed when I am doing them that I switch form a lot and I thought it was all the same thing. But thank you so much for this information❤ I just subscribed …🎉
Omg you explain it so well! Awesome!
You're on repeat RDL every day, Thank you...
So helpful, the way you explained. Thank you ❤
thank you so much. This is super helpful
Great explanation of what the difference is and what to do... i always thought people were doing the same thing..new subscriber!
Thank you for these exercises ❤❤❤ and mostly for explaining them 😊😊
Wait! Who was that at the end? Lmao! Anyway thank you for this. Newly subscribed. Going through your vids like water gurl. Sometimes I watch your vids for the joke you bring 😂 but mainly love the way you fully explain everything we need to know. Am here for the long haul 🙌🏽🥇💯🏆🍑
Thank you so much mama!! 😂❤️
@@bongegumede 😂 you're most welcome beaut! 💜
Great knowledge. Thank you❤
This was good!!!! I did a few “rdl” but I only in hamstring… I need the mind muscle for the glute cause I’m not feeling it there.
When you come up, SQUEEZE your glutes like there is no tomorrow. If you dont squeeze, you wont feel it.
@@ereristark425 thx for that… I definitely squeeze the glute at the top… I just I need to squeeze the whole time…
@@ereristark425You don't need to squeeze your glutes at the top. Your glutes are under tension at the bottom of the movement, not the top. Squeezing at the top doesn't add anything to and RDL
You don't necessarily need to "feel" a muscle in order for it to be working. If your form is good and you're using sufficient weight, the muscle will be working as intended. Lengthened glute movements don't always give you the same pump that shortened movements (like hip Thrusts) do.
I love this thank you I was doing it half right but not completely wrong. I got it now 👌🏾❤
Thank you Queen!!!!!
Thank u so much for this
Now I get it! Thank you
Thank youuuu I’ve been looking for this!!
Great explanation
Awesome video!
This is so helpful! My biggest struggle though is sometimes I get lower back pain when i’m trying to do RDLs. How do you prevent that? Cause I’m tryna feel it in my hammy’s and my butt not my lower back 😂
Are you going too low? On the eccentric, only go until you can feel the full stretch of your hamstrings. Usually the dumbbell/barbell will only be a few inches below your knees/mid shin. You get too close to your feet and your lower back kicks in
@@2ReBell3 That's a great tip, thank you! I think my other issue is I wasn't pushing my hips back enough. And so I would be relying on my lower back to lift my body back up which I recognize isn't proper form! But hopefully now it'll be better!
Very helpful thank you 😊
Great vid
Thanks for the video but I wish it was better explained. It seems the main difference is the leg and back angle and the distance of the bar from the legs. In the first version you’re keeping the bar closer to the body and closing the knee angle more because the hip is further back . In the second the bar is not close to the body the knee angle is much bigger so the back can travel more straight down
soo helpful thanks
Thanksss alottttt for thisss
Helpful thank you!!
thank you! very helpful. am sitting with lower back pinch because of going way too low in my rdl....
Thank you boo
Testing it with no weights, just to try to feel the glutes. I'll try this and hip thrust next gym session
Strong and very beauty.
They both are supposed to focus on hamstring and glutes. Pretty much same workout except squatting puts more tension on the ass. And straight legs on the hammys
Thank u mamma!
Okay I’ll do both
Get those gains!!
Thx
I did my first RDLs as stiff legs and I haven't been able to walk in 4 days. Here for all the rips I can get to do it right🤣
I love all your videos. I have recently started weightlifting, but I am doing everything at home. I have a 4kg dumbbell(Just one🤣🤣) What other weights can I get, I mean in kgs? What would you suggest? Thank you.
During the pandemic I invested in two adjustable dumbbells that go up to 50 pounds each, the ones used in FitnessBlender videos. It was NOT CHEAP but overall worth while as I won’t have to buy any more sets which add up in cost.
@@itsdrea2353 , this is so helpful. I like the idea of just investing in adjustable dumbbells. I have just started but the one that I have feels like nothing, to be honest, anyway thank you for the heads-up, I appreciate it..
I wish I watched this before I attempted- my hamstrings are killing me 😭😂
Bod is bodyying❤
guess I wasn't bending my knees enough , my hamstrings whore on FIRE but I never felt my glutes gonna try it like that tomorrow
Thanks for the helpful video! But did you know that guy at the end? Lmao
What does it mean when you say past your range if motion, like how can you tell you reached your limit when bending down?
I still can’t get it right and I don’t know why 😭🥲
Are you squeezing your glutes when you lift up ?
🔥🔥🔥💪
How you keep them shoes new like that tho?
It’s honestly just washing them ✨
@@bongegumede In the Washing machine or by hand because I promise your shoes look brand new everytime lol
I bend my knees and move my hips back and I still only feel it in the hamstrings... help!
This is so hard🥺
Wide stance (sumo) or hip width stance?
Why do I feel it in my lower back😢
Wait so is it bad that you go all the way down when doing rdl
👌🏾
Can I send you a video and have you critique it 👀
Keep feeling in my back I cannot feel the defference
Idk what I'm doing wrong i still feel it in my back
Are you squeezing when you come up ?
My back hurts every single time I do RDL’s. I feel like my form is great but my back says otherwise.
Maybe use lighter weight and focus on the form, also make sure you keep your core tight. I'd try to get used to keeping everything as tight as possible(engage your lats/back and brace your core). Your lower back will feel a little burn or fatigued as any deadlift variation will heavily involve the lower back too but it shouldn't actually hurt. If none of that works and you sure you don't have any back problems then I'd start by doing back extensions at a higher rep range(15+ reps per set) to strengthen your lower back before attempting any kind of deadlift again since they are a lot more forgiving. On top of that you could go extremely light and use 5LBs dumbells to start doing deadlifts or whatever weight feels easy and slowly add those in.
You are probably going too low. You only need to go slightly below your knees before you come back up. Any lower and you will start to feel more low back than glutes
Gyyyaaaaaatttttttttt
I will try this way..I can't feel it in my glutes for nothing
Too much risk with the stiff legged. Lower back injury easily if you’re not careful RDL is better I like to crouch a little more
Dankie sthandwa 🤣🤣
Got you sisi!
@@bongegumede aike I did the core workout 💪 ai bonge. It only 5 exercises but girl I only managed 3 rounds.
Not he waved in your camera 😂
Lmao who was that at the end?
Isn't this a back exercise...
I hate both exercises
Not the girl in the background doin a useless exercise
I took your advice on SLDL's and my glutes sit sooo much differently in a good way 🥲💖
🍑🔥