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SLDL (Stiffed leg deadlift) - Hamstrings dont do much ??? - May 15 2008 15:03:12
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richsINS
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HI all,
So on the frankie new york routine, this here. .
SLDL are on leg day, but i dont feel my hamstrings do much during this lift.
My lower back burns pretty good and i can see it expand if i look in the mirror a few sets in, but hamstrings... nothing really.
Should i change this lift to ham string raises perhaps? Or must my form be incorrect?
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 15 2008 15:12:07
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richsINS
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Should my knees be locked or slightly bent then straightened, numerous sites seem to say different things (slightly).
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 15 2008 15:36:49
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drewsky
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Knees should be soft, the knee locked variation is something I would only recommend if you have coaching.
Either way the partially ham powered movement at the hip is the training stimulus.
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 15 2008 15:46:59
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iaink
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You may feel your back 'burn' because the lower back muscles fatigue quick in most. The hams will still be getting trained and you will hopefully get some conditioning in the lower back too.
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 15 2008 17:41:34
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danchubbz
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what about putting your toes on some plates to give your hams a little more of a stretch in the movement?
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 15 2008 17:49:42
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Rhez
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quote:
ORIGINAL: OoOGazOoO
Stick your backside up and back as far as you can.
Really dig your heels into the floor and squeeze your hamstrings and glutes when you are doing the movement.
Agreed. when i started doing this i could really feel the hams working.
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 15 2008 19:09:10
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Knighty
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quote:
ORIGINAL: richsINS
HI all,
So on the frankie new york routine, this here. .
SLDL are on leg day, but i dont feel my hamstrings do much during this lift.
My lower back burns pretty good and i can see it expand if i look in the mirror a few sets in, but hamstrings... nothing really.
Should i change this lift to ham string raises perhaps? Or must my form be incorrect?
You're doing them wrong, I work work on pushing my ass backwards with a slight bend in my knees rather than hinging at the hip.
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 15 2008 20:02:44
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scruffy
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drop the movement and do good mornings instead, then you will learn the pain of hamstrings...
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 16 2008 1:39:34
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richsINS
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So i should push my butt out, like a goodmorning almost but with the weight in my hands(barebell) extended?
http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html
Yeah i can certainly feel them working my lower back, but they never get close to fatiging my hamstrings... Guess thats expected as my hams are used to doing alot of work?
Ok ill try pushing my butt back more next time,
thanks all
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Consistency, Progressive overload & Kcal to suit.
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 16 2008 7:57:54
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Incredible Bulk
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i love this as an exercise but its not the best for development
if your not using one already, use a platform or step to allow you to get a good stretch
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 16 2008 8:06:17
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Funkyfresh
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I don't think SLDL are the best hamstring builder, but are very important none the less as they not only help strengthen the muscle, they are also great as a stretching exercise to help prevent injuries.
I would try using a platform or step...this really helps, although you have to be very careful not to round your back or go beyond the range of motion in what your body will safely allow.
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 16 2008 9:20:15
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fun meter
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I much prefer doing SLDL's with a straight back throughout the lift, cant say I like bending my back, and I can feel the hamstrings working (helps when you lower weight, sort out form and get that 'mind muscle' connection).
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RE: SLDL (Stiffed leg deadlift) - Hamstrings dont do mu... - May 17 2008 12:59:00
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Northern Rocker
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I've been doing SLDL religiously for several years now. My leg routine is Squats, SLDL, leg extensions.
I load the bar with the small 10kg weights instead of the bigger 20kg disks, get more ROM this way. But I wouldnt go as far as standing on anything. As McRoberts warns it's a high risk movement. But a very rewarding movement nonethless.
I also do normal deadlifts on back day, can do 4x6 @ 170kg now.
But 3x8 SLDL at 140kg wipes me out like no other exercise.
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