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SLDL killing me off...

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shibadybob
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2008/05/16 20:52:26 (permalink)
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SLDL killing me off...

Hi guys,

I suffer from lordosis and am finding deadlifting and SLDL within the same week is killing my back recently as the weight is increasing. I am considering losing the SLDL but don't know what to replace them with.

From what I have seen my new gym does not have a ham curl machine and to be honest I don't see them as much of a substitution. Is there any other movement I can replace them with on leg day that uses a bar or DBs? can't think of one myself..

would deadlifts be enough?

What about lunges?
post edited by shibadybob - 2008/05/16 20:55:28
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    ElfinTan
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    RE: SLDL killing me off... 2008/05/16 23:05:24 (permalink)
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    Hyper Extensions! What's wrong with hams curls anyway?
    #2
    shibadybob
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    RE: SLDL killing me off... 2008/05/17 08:31:44 (permalink)
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    Well.... nothing I suppose but my new gym doesn't have a leg curl machine so it's not an option anyhow.

    Hypers just don't hit my hams hard enough and to be honest will probably be worse than SLDLs. I have recently added in a lot of glute activation exercises to try and lessen the load on my lower back during deads and squats which does help. My mum has lordosis so I guess it's a genetic thing not a self inflicted burden.
    #3
    ElfinTan
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    RE: SLDL killing me off... 2008/05/17 09:25:33 (permalink)
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    Have you tried dumbell leg curls? Lie on a bench face down, legs together, knees over the edge of the bench dumbell between your feet. It takes some getting used to holding the dumbell and you do need someone else to place the DB but if there is no ham culr machine then it's one way to do them. I hear Mr Cutler uses these to shape his hams and int'olden days pre ham curls it was the way to do things.
    post edited by ElfinTan - 2008/05/17 09:28:03
    #4
    #Hench
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    RE: SLDL killing me off... 2008/05/17 09:36:56 (permalink)
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    good mornin good mornin ?
    #5
    Keyboard Hero
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    RE: SLDL killing me off... 2008/05/17 12:59:24 (permalink)
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    my take would be glute ham curls

    excellent exercises, even with using your own bodyweight
    #6
    scruffy
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    RE: SLDL killing me off... 2008/05/17 13:02:17 (permalink)
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    or just alternate each week between sldl and deads
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    shibadybob
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    RE: SLDL killing me off... 2008/05/17 13:29:57 (permalink)
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    ORIGINAL: scruffy

    or just alternate each week between sldl and deads


    I'm currently progressing really well with my deads and broke the 130kg mark last week which 6 months ago was but a dream. I'd like to keep this going but hitting deads on monday can give me a bit of soreness in my lower back due to my lordosis and not shifting the weight properly with my legs taking the brunt. So then hitting SLDL on friday just feels a bit full on when training legs. I have been doing a lot of research into exercises for strengthening my posterior chain and glute activation such as bridges and leg swings and think it will make a big difference.

    If I could replace SLDL I think it would help a lot as these seem to hit my lower back hard and not so much in my hams.

    Also the pain I get is strange its like a pump in my lower back, I get it when I train then it goes away, and when I stand in an awkward position for a while such as washing up slightly bent forward I can feel it then. It can also last a couple of days after a heavy session such as the 130kg I did last week.
    post edited by shibadybob - 2008/05/17 13:32:08
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    TRAMP
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    RE: SLDL killing me off... 2008/05/17 13:39:26 (permalink)
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    have you tried good mornings?

    SLDL is a bugger of a movement for lots of people to get form right and if you are one of these then you maybe doing more harm than good

    It's finally arrived....PM Neb for swaps!


    #9
    shibadybob
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    RE: SLDL killing me off... 2008/05/17 13:51:51 (permalink)
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    ORIGINAL: Neb

    have you tried good mornings?

    SLDL is a bugger of a movement for lots of people to get form right and if you are one of these then you maybe doing more harm than good


    I think so mate, never tried them before, I'm aware of the mechanics but would need to read up on them. If anyone can point out a good write up on them that would be cool.
    #10
    Jazz
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    RE: SLDL killing me off... 2008/05/17 14:18:57 (permalink)
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    You could do some single leg work like one legged straight leg deadlifts. Or how about cable pull-throughs...
    #11
    shibadybob
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    RE: SLDL killing me off... 2008/05/17 15:10:40 (permalink)
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    ORIGINAL: Jazz

    You could do some single leg work like one legged straight leg deadlifts. Or how about cable pull-throughs...


    Come again?
    #12
    Jazz
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    shibadybob
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    RE: SLDL killing me off... 2008/05/17 17:17:15 (permalink)
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    Cheers Jazz,

    might give the single leg dead a try looks good for core strength and balance also.....

    might fall on my face too
    #14
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