Stiff legged Vs. Deadlift

LANDSCAPE1

New member
For u guys who make this a staple for "back day" please insert your opinions.. I dont feel like im getting anything out of deads for my upper back.. and when i do stiffs, i feel like its just working my lower back/glutes. Wich my lower back is ripped/overpowers my upper back. trying to get the most out of/for r delts/traps/upper back
-best
 
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Traditional deadlift is a great exercise, but it is intended for multiple muscle stimulation as a mass movement. Deadlift is not meant as an isolation exercise where you target just one muscle, while relieving work load from others.
There are ways you can partially achieve this, though. The first thing you must understand, is that if you want your deadlifts to work more of any particular muscle, and less of another, than you cannot do them the traditional way, you need to tweak the movement accordingly.
If you want to target more of your lower back during deadlift, than the best thing to do is not to focus on whether your legs are locked or not, as this only stresses the tendons and insertions differently.
In order to target your lower back while performing a deadlift type movement, you need to change the range of motion. In this case, for the lower back, only focus on the top portion of the movement. When lowering the bar, only allow it to drop just below your knee, and then begin to raise it back to the top. This keeps minimum stress and workload on the glutes and hamstrings, while keeping maximum workload on the lumbar.
This was originally made popular by Dorian Yates, and was first seen performed intentionally and consistently in his movie "Blood & Guts".
 
What the hell does your title have to do with your question.

The fact is deadlifts aren't meant to hit your upper back so I will take it you probably are new to lifting, you need to start doing excercises that actually target your upper back, aka rear delt flyes, wide grip rows, and rows in general, shrugs, etc. etc.

It really isn't that hard to search for excercises on the internet now if your that new.
 
deads are a compound joint exercise that hits most all muscle groups in your body.
stiff leg deads are more of a leg/hammy exercise.
If your looking to hit the mg's in the upper back try a variation of rows
 
What the hell does your title have to do with your question.

The fact is deadlifts aren't meant to hit your upper back so I will take it you probably are new to lifting, you need to start doing excercises that actually target your upper back, aka rear delt flyes, wide grip rows, and rows in general, shrugs, etc. etc.

It really isn't that hard to search for excercises on the internet now if your that new.

foby you need to take your own advice and stop listening to the guy above you. Deads make your whole back grow. And everything else like drew stated. Isolation exercises are fine once you have the meat there, but they are worthless until you add that meat. Which is what the big three do. Bench, deads, and squats. If you don't grow from those, you aren't eating enough. Its that simple.

Lanscape, drew answered this as they are two different exercises meant for two different things.

I will say if you are getting toomuch emphasis on your lower back doing deads, your form is probably off. Maybe take a vid and post it so we can look at it. The first part of your deadlift should be drive with the legs with your shoulders behind the bar. If you're "over the bar" you'll be working that lower back too much.
 
Traditional deadlift is a great exercise, but it is intended for multiple muscle stimulation as a mass movement. Deadlift is not meant as an isolation exercise where you target just one muscle, while relieving work load from others.
There are ways you can partially achieve this, though. The first thing you must understand, is that if you want your deadlifts to work more of any particular muscle, and less of another, than you cannot do them the traditional way, you need to tweak the movement accordingly.
If you want to target more of your lower back during deadlift, than the best thing to do is not to focus on whether your legs are locked or not, as this only stresses the tendons and insertions differently.
In order to target your lower back while performing a deadlift type movement, you need to change the range of motion. In this case, for the lower back, only focus on the top portion of the movement. When lowering the bar, only allow it to drop just below your knee, and then begin to raise it back to the top. This keeps minimum stress and workload on the glutes and hamstrings, while keeping maximum workload on the lumbar.
This was originally made popular by Dorian Yates, and was first seen performed intentionally and consistently in his movie "Blood & Guts".
Thanks bro
What the hell does your title have to do with your question.

The fact is deadlifts aren't meant to hit your upper back so I will take it you probably are new to lifting, you need to start doing excercises that actually target your upper back, aka rear delt flyes, wide grip rows, and rows in general, shrugs, etc. etc.

It really isn't that hard to search for excercises on the internet now if your that new.
I got the awnsers i was looking for, from a couple people on this board i actually respect.. As far a searching on the internet, looks like that is what i am doing/and im in the right place too
deads are a compound joint exercise that hits most all muscle groups in your body.
stiff leg deads are more of a leg/hammy exercise.
If your looking to hit the mg's in the upper back try a variation of rows

foby you need to take your own advice and stop listening to the guy above you. Deads make your whole back grow. And everything else like drew stated. Isolation exercises are fine once you have the meat there, but they are worthless until you add that meat. Which is what the big three do. Bench, deads, and squats. If you don't grow from those, you aren't eating enough. Its that simple.

Lanscape, drew answered this as they are two different exercises meant for two different things.

I will say if you are getting toomuch emphasis on your lower back doing deads, your form is probably off. Maybe take a vid and post it so we can look at it. The first part of your deadlift should be drive with the legs with your shoulders behind the bar. If you're "over the bar" you'll be working that lower back too much.

Drew/RJ Im going to change things up a bit, and give it a month or two.. -Thanks again
 
Drew/RJ Im going to change things up a bit, and give it a month or two.. -Thanks again

another thing you may wanna try is alternating pulling from the floor one week and from the rack the next week. This will give your CNS a break and help with your progression.
 
Hey if deads make your whole back grow than I guess all you should be doing is deads. I can guarantee anyone who does only deads has a garbage upper back, and you can take that to the bank. lol.
 
Hey if deads make your whole back grow than I guess all you should be doing is deads. I can guarantee anyone who does only deads has a garbage upper back, and you can take that to the bank. lol.

really? you wanna put a wager on that guarantee? i got some pics i can show you since you're making guarantees.

And I never said ONLY do deads. I said deads work your whole back, including your upper back. like i said, all that isolation shit is worthless unless you have the muscle to isolate.

its the guys pulling from the floor correctly with big weight who have big backs... not the scrawny fuck who is doing rear delt flyes with 25lb dumbells.
 
Hey if deads make your whole back grow than I guess all you should be doing is deads. I can guarantee anyone who does only deads has a garbage upper back, and you can take that to the bank. lol.

this is a statement from a guy that does not pull...take that to the bank
 
Hey if deads make your whole back grow than I guess all you should be doing is deads. I can guarantee anyone who does only deads has a garbage upper back, and you can take that to the bank. lol.

he simply said it makes your whole back grow, he said nothing about thats all you need for your back to grow.
 
315 for 20 Reps easy? Ya I'm garbage.

touting stats on the internet is retarded and unfortunately only done during times of ignorance or desperation.

Foby, no one cares how much you can lift. We only care that you are wrong in your statement about deadlifts.
 
Guess I am ignorant then. I just don't see how you can compare growth for upper back between deads and isolation but who knows. I sure didn't notice deads do anything for my upper back.
 
Guess I am ignorant then. I just don't see how you can compare growth for upper back between deads and isolation but who knows. I sure didn't notice deads do anything for my upper back.


then you are doing them wrong.

lemme ask you something. how many big massive PLers you see doing shit like that? Reverse flyes? How many you see shrugging? I know tons of them who are way bigger and stronger than either of us and they don't. Know what they do? DEADS. And they got big fucking massive backs.

You may wanna look at your form Foby. Not resetting after each rep and keeping your shoulders in front of the bar is a sure sign of only working the lower back. Deads are great for overall mass to the back, but they kill the hams, glutes, delts, arms, etc...

but only if they are done right.
 
I only go mid shin, I guess that's why. Anything lower and I feel like I am doing a squat since i am 6'4 and got long legs
 
Two things, since we're on the subject.. Do u guys do both kinds of deads a week/alternate between the two bi-weekly(stiffs/deads)?..... Also, if somebody gets a minute and actually could post a "good/correct" link for proper form for the dead. It would be appriciated.
-Best
 
Two things, since we're on the subject.. Do u guys do both kinds of deads a week/alternate between the two bi-weekly(stiffs/deads)?..... Also, if somebody gets a minute and actually could post a "good/correct" link for proper form for the dead. It would be appriciated.
-Best

Barbell Deadlift

I do deadlifts on back day (monday) and squats + SLDL on leg day (friday) every week.

Honestly though, this is going to depend on your CNS. These exercises are really taxing on your nervous system and that's not something you can "work on." Try it out and adjust based on the way your body feels.
 
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