Rounded lower back under slow tempo
Prolonged load on the spine in flexion — hamstring flexibility deficit.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗Foam RollLats↗StretchHamstring stretch with strap↗Hinge · Lower Body
Tempo RDL (3-1-1)
Coaching cues
- 3-second descent — feel every inch of the hamstring stretch
- 1-second pause at the bottom — maintain tension
- 1-second drive back to the top — squeeze glutes
- Neutral spine throughout; bar stays close to the legs
Common faults 3
Bar drifts forward on descent
Bar swings away from legs under the slow tempo.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Knees lock completely
Hyperextended knees under prolonged eccentric load.
Overactive muscles
QuadricepsGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗