How to Perform the Barbell RDL Correctly - Lewis Physical Therapy & Sports Rehab

What You’ll Learn in This Blog

• Why the RDL is essential for both rehab and performance

• How the hip hinge actually works

• The most common mistakes athletes make

• How to fix your setup, knee bend & bar path

• Why the RDL is crucial for low back and hamstring rehab

• When to incorporate overcoming isometrics

🎥 Watch the Full RDL Breakdown on YouTube

Watch the Full Video on Youtube Here:

Why the RDL Is a Foundational Movement

The Barbell RDL is one of the most versatile and valuable exercises for athletes, CrossFitters, and active adults. It builds strength in the glutes and hamstrings, reinforces proper hip hinge mechanics, and can be a critical piece of rehab for both lower back injuries and hamstring strains. At Lewis Physical Therapy & Sports Rehab, we use the RDL frequently because it teaches athletes how to load their posterior chain safely while maintaining spinal control.

Whether you're rehabbing or training for performance, mastering the RDL is non-negotiable.

Understanding the Hip Hinge

At its core, the RDL is a hinge movement — not a squat and not a low back extension. The goal is to push the hips back while maintaining a slight, consistent bend in the knees. Most people struggle with this. They either straighten their knees completely or bend them too much, which shifts the load away from the glutes and hamstrings.

A proper hinge keeps tension through the entire posterior chain. When that tension disappears, athletes compensate through their lumbar spine, leading to pain or stiffness.

The Most Common RDL Mistakes

The mistakes are nearly universal:

• Over-bending or straightening the knees mid-rep

• Losing foot pressure and becoming heel-dominant

• Looking up too much and overextending the neck

• Letting the bar drift away from the body

• Using lumbar flexion instead of hip loading

Each of these errors creates unnecessary load on the low back, reducing the effectiveness of the movement.

How to Fix Your RDL Immediately

Start in your hip crease, unlock the knees 10–20°, and lock that angle in place. Push the hips straight back while keeping the bar close to your legs. Stop the rep just below the knee to maintain tension without collapsing into the low back.

At the bottom, your glutes and hamstrings should be working hard. If your back feels like it's “doing the work,” your hinge mechanics need adjusting.

Adding Overcoming Isometrics

For more advanced training, using pins for overcoming isometrics can drastically improve posterior chain recruitment. This variation teaches athletes to push maximally through the ground without compensating through their spine — a powerful tool for both rehab and performance.

🎙 Listen to This Episode on The Lewis Physical Therapy & Sports Rehab Podcast

Catch the full breakdown of today’s topic and learn how to train smarter, stay healthy, and perform your best.
🎧 Spotify: https://open.spotify.com/show/4A6iBs0CzkAwSu9rUVPfGX?si=lrea2AaWQSy5USIT90KXhQ

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