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  1. #1
    Registered User WeightSwinger's Avatar
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    Stiff legged deadlift help

    Am I suppose to feel this exercise in my hamstrings? I only feel it in my back and glutes.
    It's a vital lift in a beginner routine im doing(All Pros) so I don't think I can substitute it.

    I had same issue when doing hamstring curls on the machines at the gym. I felt it in my quads on that.

    Any suggestions? Thank you.
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    Registered User WolfRose7's Avatar
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    form vid?
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    Registered User WeightSwinger's Avatar
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    Originally Posted by WolfRose7 View Post
    form vid?
    I will record one tonight and post it on here. Thank you.
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    Registered User cmacken's Avatar
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    Are you bracing your core properly? Abs should be under tension through the whole movement, this will alleviate your back and put more onus on your hamstrings
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    Registered User WeightSwinger's Avatar
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    Originally Posted by cmacken View Post
    Are you bracing your core properly? Abs should be under tension through the whole movement, this will alleviate your back and put more onus on your hamstrings
    I'm not sure. Any tips for bracing my core properly ?
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    Moderator SuffolkPunch's Avatar
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    My procedure is:
    1. Grab hold of the bar on the ground, a few inches in front of the shin
    2. tighten the core and get spine into correct alignment - this may involve bending your knees
    3. Without losing core tightness and spine position, straighten legs as much as possible
    4. Lift, feeling the weight in your mid foot, hinge from the hips
    5. Return the bar by the same path, if you keep your knees at the same amount of bend, you shouldn't need to adjust after each rep.
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    Registered User EliKoehn's Avatar
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    Originally Posted by SuffolkPunch View Post
    My procedure is:
    1. Grab hold of the bar on the ground, a few inches in front of the shin
    2. tighten the core and get spine into correct alignment - this may involve bending your knees
    3. Without losing core tightness and spine position, straighten legs as much as possible
    4. Lift, feeling the weight in your mid foot, hinge from the hips
    5. Return the bar by the same path, if you keep your knees at the same amount of bend, you shouldn't need to adjust after each rep.
    Here's a question I've never come to a satisfactory answer with. Does the SLDL work the back or the posterior section of the legs more? In keeping the legs virtually straight, the back tends to be at something close to a 90 degree angle with the floor. I've heard many say doing it that way is "all back" but my hamstrings and glutes are the ones talking to me the next day. Reading up on it, it seems that the isometric tension at the legs is more demanding than the concentric motion of the spine.

    Interesting that OP is saying he doesn't feel it in his hamstrings. OP, are you driving the floor down with your heels or with the pad of your foot? AFAIK this has bearing on quad/hamstring activation.
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    Originally Posted by EliKoehn View Post
    Here's a question I've never come to a satisfactory answer with. Does the SLDL work the back or the posterior section of the legs more? In keeping the legs virtually straight, the back tends to be at something close to a 90 degree angle with the floor. I've heard many say doing it that way is "all back" but my hamstrings and glutes are the ones talking to me the next day. Reading up on it, it seems that the isometric tension at the legs is more demanding than the concentric motion of the spine.

    Interesting that OP is saying he doesn't feel it in his hamstrings. OP, are you driving the floor down with your heels or with the pad of your foot? AFAIK this has bearing on quad/hamstring activation.
    . More of the heels. My hamstrings have been sore the next day a couple times but feel nothing in them during the exercise
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    Registered User pondman's Avatar
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    When you emphasize the hinge at the hip, which is in the lower region of your pelvis, and maintain the posture of the back, the hamstrings/glutes should become the focus and be doing the work. You should feel some tension in your back, because it's bracing. But we seen all kinds of bad form when doing this form of dead lifting, as well as the dead lift. I've seen people trying to curl from the top of their pelvis-- trying to curl their back.
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    Originally Posted by EliKoehn View Post
    Here's a question I've never come to a satisfactory answer with. Does the SLDL work the back or the posterior section of the legs more? In keeping the legs virtually straight, the back tends to be at something close to a 90 degree angle with the floor. I've heard many say doing it that way is "all back" but my hamstrings and glutes are the ones talking to me the next day. Reading up on it, it seems that the isometric tension at the legs is more demanding than the concentric motion of the spine.

    Interesting that OP is saying he doesn't feel it in his hamstrings. OP, are you driving the floor down with your heels or with the pad of your foot? AFAIK this has bearing on quad/hamstring activation.
    Place your hands on your hamstrings, and bend forward from you hips with street legs. You'll feel your hamstrings contracting. Keeping your legs straight take most of the movement away from the quad and places it on your hamstrings/glutes. .
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  11. #11
    Moderator SuffolkPunch's Avatar
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    Originally Posted by EliKoehn View Post
    Here's a question I've never come to a satisfactory answer with. Does the SLDL work the back or the posterior section of the legs more? In keeping the legs virtually straight, the back tends to be at something close to a 90 degree angle with the floor. I've heard many say doing it that way is "all back" but my hamstrings and glutes are the ones talking to me the next day. Reading up on it, it seems that the isometric tension at the legs is more demanding than the concentric motion of the spine.

    Interesting that OP is saying he doesn't feel it in his hamstrings. OP, are you driving the floor down with your heels or with the pad of your foot? AFAIK this has bearing on quad/hamstring activation.
    It's supposed to work the posterior chain. The movement is from the hip so it's hamstrings and glutes as prime movers. There will be plenty of isometric tension in lower back and lats and traps too. Really it's not a lot different to RDL and GM and even conventional dead (apart from the quad involvement in that)

    The main difference between SLDL and RDL is the amount of knee bend. This might affect relative distribution of the load on hams vs. glutes but I'm not 100% on that. It's good for variation at least. I recently switched out RDL for SLDL and noticed a difference in the stimulus.
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by SuffolkPunch View Post
    It's supposed to work the posterior chain. The movement is from the hip so it's hamstrings and glutes as prime movers. There will be plenty of isometric tension in lower back and lats and traps too. Really it's not a lot different to RDL and GM and even conventional dead (apart from the quad involvement in that)

    The main difference between SLDL and RDL is the amount of knee bend. This might affect relative distribution of the load on hams vs. glutes but I'm not 100% on that. It's good for variation at least. I recently switched out RDL for SLDL and noticed a difference in the stimulus.
    I thought SLDL was more erector and RDL was more hammy
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  13. #13
    Moderator SuffolkPunch's Avatar
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    Originally Posted by Ironface View Post
    I thought SLDL was more erector and RDL was more hammy
    You can use a light variant of SLDL with spinal articulation - but I use it as a deadlift accessory - as a pure hip hinge. Alan Thrall has a good tutorial video on both RDL and SLDL (the variant I'm using).
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    Sorry I didn't get my video uploaded but I did fix the issue today. I had to stuck mentally "stick my butt out" further and then I felt the stretch on the exercise... Especially when the bar got low.
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