Stiff Legged Dead Lifts

[Ajc330]

Where can i incorporate this exercise in my workout? my leg day consists of
squats
leg press
standing calf raises
lying leg curls + leg extension supersets
lunges

i hear this is a great hamstring exercise and i want to make sure they are getting hit as well, so where can i add SLDL in my leg routine?

[soulstealer]

I do em on back day after regular deads... but thats just cause I'm a glutton for punishment =P

[ebjack]

I do them after my squats and before the leg press.

squats
stiff leg
leg press
leg curls
2 calf exercises

*mostly because I got the squat rack to myself already

[kfrost06]

I do them after the leg curl, I group all the hamstring exercises together just like every muscle. They are a great exercise and will make you sore. I actually keep my knees very slightly bent and stand on a bench so the bar goes all the way down to your feet.

[MFT81]

well if you want to use it during a quad emp day like you've listed above than
you've got two choices, either after standing calf or after leg curl/leg ext super sets.

me personally I like to do sldl after leg curls because leg curls pre fatigue the hams and I dont have to go as heavy, although sometimes I will do them first for a change so it ***ends,

here are some things to consider,

1. I seperate quads from hams and do hams after back which is 4 days or more from when I do quads as to make sure ive recovered, the reason is i like to dl during back and feel it alot it my hams so i like to finish them off with some leg curls and sldl as well. you might have better development if you did this too its up to you.

2. SLDL is VERY hard to do for beggginers properly, IMO there is no reason to stand on a platform, go down until you start to feel a stretch in the glute and ham then lift up, when I start the post. part of the movement I make sure to keep my back arched and neutral the whole time, I also imagine an invisiable moving "wall" behing my butt that pushes me forward as I contract my hams on the positive or up postion. when my legs start to straighten its then when my back start to erect up not the opposite.

3. Try doing SLDL with a wide "sumo" style stance with your feet pointed outward and your grip should be narrow between your legs instead of out side your thighs. This will shorten the movement and let you go heavier than usuall. you'll also feel quite abit in the glutes as well, very effective.

4. for an advanced tequnique you can use a hack squat for sldl as well, I stole this from Dennis James Video Back to Basics part two, ill try to find a video of it.

hope this helps.

[kfrost06]

MFT81, I like your response, very detailed and great info but I am curious, Do you go all the way down when you do stld? I do and I think it helps but I read that you do not recommend it. I wasn't sure if your saying that for the beginners till they get there form down or for everyone? I just don't feel like I am getting full benefit from the lifts if I don't go all the way down.

[MFT81]

^^ no I dont recommend going past the point when you start to feel a stretch, because you have a tendency to use to much of your spinal erectors to move the weight, once you feel the stretch in your hams thats it, if you go lower its all mostly back,

Its not wrong its just that it takes away from the area of emphasis in my opinion.......

A must see


http://www.thefitshow.tv/the_fit_sho...rk/season3.htm

EDIT: CLICK ON EPISODE 33!!!

also take notice that in the video as the bar is being lowered he slightly leans his butt and legs backward to keep the bar as close to the shins as possiable, I feel this is key because it helps with a full ROM during the concentric portion.

[MFT81]

^^ by the way, try the lying leg curls elevated like in the first part of the video

its no joke and will smoke your hams, try it youll like it.

[Ajc330]

thanks for all the responses guys, very informative with details i really appreciate it, will keep you guys updated on how my first trial with sldl go...you think it would be just too much if i did a tri set with a leg extension-->lying leg curl--> then sldl? because i want to keep sldl together but don't want to lose my superset, should i make it a tri set or do a superset with sldl after a rest

[Ajc330]

i clicked on the link and he didin't do any sldl but wow stan is a nice guy and he has some physique..

[MFT81]

Oh Shit my bad dude its episode 33, thought it would go right to it sorry....

[Ajc330]

very nice video, thanks for the help MFT will keep you posted

[Serotonin]

Wow! MFT that site is awesome bro... my lazy Sunday is now full of informational vids!

~cheers!

[MFT81]

Watch every single video that has charles glass or Milos Sarcev,

the rest are just for fun...