Questions about the stiff-legged deadlift......

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What is the correct way to perform this exercise?

I've looked around the net for videos and stuff and I've come across many different descriptions on how to perform the exercise. I'm a little confused now.

Do you have to keep your back perfectly flat like you do with the regular deadlift, or can you bend your back to get lower down and stretch the hamstrings more?

I've seen some videos where the person almost doubles over like they are touching their toes; and I've seen others where they only bend down as far as they can before their back begins to bend then they go back up again.

I can't bend down that far without curving my back.
 
I drive my ass out, keep the legs relatively stiff, but not locked. Touch the floor and pause, than go. I am sure my back flattens some.
 
GTC said:
What is the correct way to perform this exercise?

I've looked around the net for videos and stuff and I've come across many different descriptions on how to perform the exercise. I'm a little confused now.

Do you have to keep your back perfectly flat like you do with the regular deadlift, or can you bend your back to get lower down and stretch the hamstrings more?

I've seen some videos where the person almost doubles over like they are touching their toes; and I've seen others where they only bend down as far as they can before their back begins to bend then they go back up again.

I can't bend down that far without curving my back.

You can't bend down that far b/c your hamstrings are tight. Start out standing on the floor, keep a very slight bend in your knees and lower the weight down to the floor while keeping your back arched. After you feel comfortable doing this, try doing it on 25lb plates, then on to one of those step boards they use in aerobics.
 
My hamstrings aren't that tight, I can put my palms flat on the floor while keeping my legs straight. I just can't bend down that far whilst maintaining a straight back.

Look at this pic - in the description for the exercise it
says to keep the back straight, but this guys back is
far from straight.

206b45a.jpg


This girl here, her hands are almost touching the floor
and she's still able to keep a dip in her back,
I cannot bend like that.

stiff_leg_deadlift1.jpg


And look at the way this guys doing it, this is as far
as he bends down then goes back up again, is this wrong?

250semistiff.jpg
 
JT190 said:
That guy in the first pic is going to screw soemthing up, do it like the chica.
Yes, also the 3rd lifter has the weight way too far forward. I always try to almost drag the bar down my shins when I get to the lower part of the movement. Also, IMO you don't need to do all the way down to the floor like the chick is doing but that's definately the correct body/back position.
 
DocJ said:
Yes, also the 3rd lifter has the weight way too far forward. I always try to almost drag the bar down my shins when I get to the lower part of the movement. Also, IMO you don't need to do all the way down to the floor like the chick is doing but that's definately the correct body/back position.

True, I really like standing on 25's and going down and letting the weight rest on the ground, then coming back up.
 
DocJ said:
Yes, also the 3rd lifter has the weight way too far forward. I always try to almost drag the bar down my shins when I get to the lower part of the movement. Also, IMO you don't need to do all the way down to the floor like the chick is doing but that's definately the correct body/back position.


I beleive the true def of sldl the bar does come forward, most of us do a sldl, romanian deadlift hybrid.
 
jcp2 said:
I beleive the true def of sldl the bar does come forward, most of us do a sldl, romanian deadlift hybrid.
Ahh right I understand. Just by keeping correct form with your back position forces the bar to decend closer to the body though correct? (see pic #1 vs. #2 above).
 
It doesn't matter, I've excluded it from my routine. The stiff-legged deadlift has been black-listed, along with the upright row, press behind neck and chins to behind the neck.

I tried it last night, my body just won't go into that position and it hurts like hell, incredibley uncomfortable. I'm not gonna fuck about trying to do it and hurt myself, I'll just leave it out of my routine. I'll just do leg curls instead. I'm already doing regular deads anyway so I won't be missing out on much.

FUCK YOU STIFF-LEGGED DEADLIFT, YOU SUCK BALLS YOU PEICE OF SHIT.
 
I actually prefer good mornings over SLD but a lot of lifters hate those as well. Don't worry, plenty of huge hams have been built with deep squats, deadlifts and leg curls. Throw in some high platform leg presses and you've got your bases covered for hams.
 
I always go down only to bottom of my kneecap. This is how I was taught to do them and it seems better 1. For hoisting huge weight and 2. Not getting hurt.
 
LiftTillIDie said:
I always go down only to bottom of my kneecap. This is how I was taught to do them and it seems better 1. For hoisting huge weight and 2. Not getting hurt.
Good point. When I do them I go down to mid-shin level then up.
 
DocJ said:
I actually prefer good mornings over SLD but a lot of lifters hate those as well. Don't worry, plenty of huge hams have been built with deep squats, deadlifts and leg curls. Throw in some high platform leg presses and you've got your bases covered for hams.
i'm all for good mornings as well... good stuff. really strengthens the hammies and core.
 
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