straight-leg deadlifts

[Vennom96]

Did them yesterday for the first time in about 2 years....OUCHHHH!!! My poor turkeystrings hurt so bad!!

Are you supposed to keep your lower back straight on these? I find it damn near impossible to keep my back straight, maybe b/c I'm so tall. I'm 6'4" and I'm all legs!. And should I slightly bend my knees?

 

[hornedfrogs07]

Did them yesterday for the first time in about 2 years....OUCHHHH!!! My poor turkeystrings hurt so bad!!

Are you supposed to keep your lower back straight on these? I find it damn near impossible to keep my back straight, maybe b/c I'm so tall. I'm 6'4" and I'm all legs!. And should I slightly bend my knees?

Not quite sure on the knees, but IMO that's more of a personal preference issue than anything. As far as back goes, yes, you absolutely need to keep it straight. Rounding the back is a good way to hurt yourself on those.

 

[Vennom96]

I must be retarded or something b/c theres no way in hell I can keep my back straight. I just tried it in front of my bedroom mirror to keep my back straight and about halfway down is when it starts to fold over.

 

[hornedfrogs07]

I must be retarded or something b/c theres no way in hell I can keep my back straight. I just tried it in front of my bedroom mirror to keep my back straight and about halfway down is when it starts to fold over.

Okay..........start by arching your back, like you're going to do a squat. Then, just bend over, like doing a hamstring stretch. About 3/4 of the way down, my back starts to arch, so I'll either stop before reaching that point, or, if I'm strictly trying to hit hammies, I'll wear a belt to help keep it straight. This is probably something that will take practice for you to get it right, especially being 6'4"

 

[pullinbig]

try dropping to a lower weight til you back catches up. do good mornings or weighted glute hame raises.

 

[Vennom96]

I wasn't using that much weight b/c I knew they were gonna hurt. I only used 70 lbs. I tried w/ no weight in front of the mirror just to get my form down and I can't really go more than 1/2 way or a little more w/o my back folding. Should I just not do these, should I keep working on my form, or what?

 

[AssItch]

Yes, bend your knees a little. Keep the weight close to ya, stick your ass out on the negative, try to focus on pushing with your hips on the way up.

I almost don't feel it in my back at ALL this way, but certainly keep your back straight.

 

[hornedfrogs07]

Another idea would be to try them on the T-Bar/Bent Over Row machine, if you've got one. Really helped me to keep the back straight when I first started doing them.

 

[Insane_Man]

http://www.t-mag.com/nation_articles/250heavy.jsp

Here's a great article.

Points to take home:

-As mentioned above, your back will dictate how far down you go. If it starts to round and you lose the arch in your lower back, you've gone too far!

-Traditionally, as a safety precaution for the spine, especially when using heavy loads, the RDL and SSDL are performed with what some would call a "flat" back. In reality, since flat equates to a posterior pelvic tilt, you want to actually encourage a natural concave curve in the lower back when viewed posteriorly. If this is difficult for you, stick your chest out and tilt your head up (i.e. cervical extension) as you descend.

 

[hornedfrogs07]

Did em tonight, my hammies are pissed at me.

5x5, 225 lbs, and I really focused on form, so maybe I can explain it a little better, since it's fresh on my mind.

Keep your head up, kinda like you're doing a squat. This will promote the natural curvature of the spine, again, like you're doing a squat. about 6" from touching the ground, my back started to round, so that is what I made my endpoint on the movement. Low back is barely sore, but hamstrings are toasted.

 

[dude]

If you are having a problem keeping your back straight then it is most likely tight hamstrings. I have the same problem and you'll need to do lots of stretching.

 

[Vennom96]

Insane-Man thanks for that link, it was good. Spikey thanks for the advice, I think I've been trying to go too low. After seeing the first set of pics in Insane mans links, I can go that far and still keep my back straight, I just looked in the mirror while pushing my chest out like I'm getting ready to do a squat. I'll do them next Tuesday, I'll update then.
And what Dude says...yes I have VERY tight hammys! I think I'll need to stretch a lot more. I'm 6'4" and all legs! I measured today, from my hip to the floor is 46 freakin inches!!
Thanks for help guys!

 

[Mudge]

I'm 6'2" and do them just fine, keep your head up, and I personally touch the floor I dont use a platform.