3 Common RDL MISTAKES (And How to Fix Them)
The hip hinge is a foundational movement pattern used in exercises like deadlifts, RDLs, kettlebell swings, and many strength training workouts. When done well, it builds strength through your glutes and hamstrings while protecting your lower back. When done poorly, it’s one of the fastest ways to end up with pain.
At FIXXED, these are three of the most common hip hinge mistakes we see — and how to clean them up.
👉 Make sure to watch the linked Instagram reel for a quick visual breakdown of each mistake and what proper form should look like.
Mistake #1: Rounded Shoulders
One of the most common issues we see is rounding through the upper back during a hinge. This usually means the lats aren’t engaged and the shoulders are collapsing forward.
Fix it:
Think about pulling your shoulder blades down and back before you start the movement. Create tension through your lats as if you’re gently squeezing something in your armpits. This helps keep your spine supported and stable throughout the hinge.
Mistake #2: Posterior Pelvic Tilt
Hip hinging requires your spine and pelvis to move together in a neutral position. A common error is tucking the pelvis under (posterior pelvic tilt) as you hinge, which takes tension away from the posterior chain and shifts stress into the lower back.
Fix it:
Focus on maintaining a neutral spine and pelvis as one unit. The movement should come from pushing your hips back — not rounding or tucking at the bottom.
Mistake #3: Weights Too Far Away From the Body
When dumbbells or kettlebells drift away from your shins, you lose posterior chain tension and increase strain on your back.
Fix it:
Engage your lats to keep the weights close — ideally tracking along your shins. This keeps tension where it belongs: in your glutes and hamstrings.
This small adjustment can make a massive difference in how safe and effective the movement feels.
Why Hip Hinge Form Matters
Poor hinge mechanics don’t just affect your workouts — they can contribute to:
Low back pain
Hamstring strains
Poor lifting performance
Ongoing discomfort during daily activities
Whether you’re lifting heavy, training for sport, or just trying to move better, proper hip hinge mechanics are essential.
Need Help With Your Form?
You don’t have to guess whether your form is the problem or push through pain during lifts. At FIXXED – physical therapy in Wakefield or Haverhill, we help patients improve movement patterns like the hip hinge with individualized plans that combine strength training, mobility work, and hands-on bodywork.
Struggling with back pain, discomfort during deadlifts, or unsure if you’re lifting correctly? Schedule a consultation at FIXXED today and start moving with more confidence and less pain.
