17/06/2026
How did we increase Tori’s RDL by 35kg (predicted 1rm)
1️⃣ Variations
Variations should be used to target weak points in the lift. We used a variety of the following to strengthen different parts of Tori’s RDL
⚫️ Paused RDL’s
⚫️ Sn**ch grip RDL’s
⚫️ Deficit RDL’s
Can all be excellent variations if you struggle off the floor or in mid range
🔵 Heavy back extensions
🔵 Hip thrusts
🔵 Block pulls
Can be excellent if you struggle with lock out
2️⃣ Double progression
Although we have utilised a variety of loading schemes a double progression has been the simplest progression model we’ve used
2-3 x 5-8 reps
And not adding weight until she reached the upper rep limits.
3️⃣ Straps
Although she used straps in both videos, the simplest way to overload the glutes and hamstrings is through using straps. Your grip will almost always give out well before your legs do in an RDL. This will severely limit the mechanical tension experienced on the key muscle groups
