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Progression Path for the Barbell RDL Stage Focus What That Looks Like Move On When Beginner Learning the hinge Empty bar or light dumbbells, floor-start, 3 sets of 10–12 reps You can complete every rep with a flat back and no knee bend creeping in Early Loading Adding weight, keeping form Standard barbell RDL, moderate weight, 3–4 sets of 8–10 reps The last 2 reps of a set still look like the first 2 Intermediate Building strength Heavier loads, 3–4 sets of 6–8 reps, rack-start to save fatigue You're stalling on weight increases for 2–3 sessions in a row Plateau-Breaking Targeted variation Rotate in deficit, paused, or tempo RDL for 3–4 weeks The variation itself starts feeling manageable again Advanced Imbalance and lockout work Single-leg or B-stance RDL, banded RDL for lockout, back to heavier standard RDL after Ongoing — cycle back through as new sticking points show up Most people get stuck trying to skip straight from "early loading" to "advanced" by just adding plates every week
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