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Stiff Leg Deadlift

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mikejm
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2009/07/22 11:37:48 (permalink)
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Stiff Leg Deadlift

Does the barbell have to touch the ground on SLDLs?
Do you have to pause with it on the ground for a second as with normal deadlifts?
Is it OK to incorporate shrugs in this lift as some do with normal Deadlifts?
 
Thanks in advance.
#1

18 Replies Related Threads

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    mackenzie_uk
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    Re:Stiff Leg Deadlift 2009/07/22 11:47:39 (permalink)
    The Weights shouldn't really touch the ground, otherwise the majority of your lift will be done with your lower back and that's not a good thing. Most go for mid-shin level.

    I wouldn't have a major pause at the bottom of the lift, just make sure that it is well controlled.

    And Yeah you can incorporate shrugs as well, it may knacker your grip pretty quickly though and affect how much you can lift each set.


    "Why Climb a Mountain, when you can become one..."

    #2
    mikejm
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    Re:Stiff Leg Deadlift 2009/07/22 12:53:32 (permalink)
    Thanks for your reply. I was thinking of getting some of those lifting hooks to help grip, would this be OK?
     
    PS. If majority of lift should not be lower back are you meant to focus the lift on your hamstrings somehow? If so have you any tips on how to do this?
    post edited by mikejm - 2009/07/22 12:58:42
    #3
    bruce.e
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    Re:Stiff Leg Deadlift 2009/07/22 13:11:41 (permalink)
    The best way to feel it in your hams is to concentrate of keeping your legs as straight as you can. However it's impossible to keep them completely straight because otherwise your back will arch. For the best form, pick up the weight like a normal deadlift. Then when going back downstick your bum out whilst keeping your back dead straight. You then lower the bar down and you will feel it in your hams. Some people also lower the bar away from the shins i.e so that it's not touching them as it's going down.

    I also advise that this is not a heavy lifting exercise. It doesn't need to be heavy and really it shouldn't be too heavy for your back because it can cause you some back problems.
    #4
    naththebeast
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    Re:Stiff Leg Deadlift 2009/07/22 13:11:43 (permalink)
    by keeping your legs stiff(hence the name) and just bending over keeping your back pretty straight then it will focus the majority on the hamstrings, you can feel this by doing it with no weight and just bending over slightly keeping your back pretty straight.



    #5
    bruce.e
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    Re:Stiff Leg Deadlift 2009/07/22 13:55:17 (permalink)
    It's like you offer yourself, sorry to say but if you stand up straight and bend down by pushing your arse out and keeping legs stiff, you won't go wrong.
    #6
    mikejm
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    Re:Stiff Leg Deadlift 2009/07/22 14:44:18 (permalink)
    Do they work the abs, obliques and core the same as normal deadlifts? The reason for all these questions is I want to swap deads for SLDLs cause the group of gyms I'm a member of have different equipment at each and the one nearest to me only has lightish dumbels, to do any barbel work I have to go out of town. The local gym is ideal for back/bicep and chest/tricep days as I can do the following:

    TUES

    Pullups
    db rows
    lat pulldown
    curls

    WEDS

    Flat db bench
    Incline db bench
    dips
    Tricep rope pushdowns.

    And for when I need to do barbel work,

    FRI:

    db shoulder press
    Squats
    Lateral Raises
    SLDL

    This way I only need to use the barbel gym once a week which. Plus it's full of lads with PLS who slam the weights!!

    #7
    bruce.e
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    Re:Stiff Leg Deadlift 2009/07/22 15:19:45 (permalink)
    They will work abs but not as much because generally sldl is lighter weight as it can put a bit of pressure on your back. I really find this feels like it hits my hams and glutes, it's good.

    However, i was going to make a post about this because i literally only use free weights in gym. I have noticed some difference in my leg size but not that much in my hams and wondered if anyone else experienced this? Like i find with SLDL that it feels like it's pulling my hams rather than making them bigger, does that make sense?
    #8
    iaink
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    Re:Stiff Leg Deadlift 2009/07/22 17:52:37 (permalink)
    Its fine to SLDL of the floor. As long as you have good technique and kep you back in a sound enough position.



    Not putting the weight down and still using bad tech is still gona leave potential for injury.

    However it is sound advice to limit your ROM until you develop good technique.

    Stonehenge
     
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    #9
    MonkFinger
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    Re:Stiff Leg Deadlift 2009/07/23 09:28:46 (permalink)
    also, as for it not being a heavy exercise, why would it not be heavy? some folk deadlift naturally in this style more than a regular dead
    #10
    orange86
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    Re:Stiff Leg Deadlift 2009/07/23 09:39:59 (permalink)
    ok, so the view is that that the barbell should touch and stop on the ground on each rep ?

    boom
    #11
    iaink
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    Re:Stiff Leg Deadlift 2009/07/23 09:59:57 (permalink)
    orange86

    ok, so the view is that that the barbell should touch and stop on the ground on each rep ?


    Only if you can maintain a suitable back position in doing so. If not use a ROM that will allow this ie just past knees etc etc.

    Stonehenge
     
    Where the banshees live and they do live well
    #12
    Jay1b
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    Re:Stiff Leg Deadlift 2009/07/24 08:55:02 (permalink)
    I like standing on a block so I can go low without the risk of it touching the floor.
    #13
    bruce.e
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    Re:Stiff Leg Deadlift 2009/07/24 09:12:48 (permalink)
    It shouldn't be as heavy as your deadlift atall, that would be suicide for your back.
    #14
    iaink
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    Re:Stiff Leg Deadlift 2009/07/24 15:06:50 (permalink)
    Jay1b

    I like standing on a block so I can go low without the risk of it touching the floor.


    ???? Whats gona happen when you touch the floor? Spontanously combust?

    Stonehenge
     
    Where the banshees live and they do live well
    #15
    iaink
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    Re:Stiff Leg Deadlift 2009/07/24 15:08:58 (permalink)
    bruce.e

    It shouldn't be as heavy as your deadlift atall, that would be suicide for your back.


    It shouldn't because the levers and muscle mass recruited is less effective than a full deadlift. Nothing to do with any detrimental effects on your back.

    Stonehenge
     
    Where the banshees live and they do live well
    #16
    Jay1b
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    Re:Stiff Leg Deadlift 2009/07/24 15:34:20 (permalink)
    iaink

    Jay1b

    I like standing on a block so I can go low without the risk of it touching the floor.


    ???? Whats gona happen when you touch the floor? Spontanously combust?


    Yes actually.... :P  No it just breaks my stride....
    #17
    Welshy
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    Re:Stiff Leg Deadlift 2009/07/24 16:11:53 (permalink)
    I always try and squeeeeze the glutes when I lift as well, makes a difference and something Malika taught me

    I love SLDL.

    And though she be but little, she is fierce..
    #18
    mikejm
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    Re:Stiff Leg Deadlift 2009/07/28 11:41:26 (permalink)
    Well, I'm certainly enjoying this lift more than a normal deadlift, my hams have definitely felt doms the last couple of days.
    I really don't enjoy deadlifts and it used to feel a chore going to the gym on back day but now I have replaced it with this lift, there isn't an exercise I don't look forward to anymore! :)
    #19
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