SLDLs - UK-Muscle Body Building Community

**big** · 17-09-2004, 08:15 AM

SLDLs have always been uncomfortable for me. Even when pulling 60-70% of my regular deadlift weight in stiff-legged fashion, I barely feel it in my hams, and my lower back just ends up in pain. Clearly I must be doing them wrong, but I'm not sure why. Regular deads feel great to me.

Has anyone else had this problem with stiff-leggeds, and if so, how did you overcome it?

Essentially I'm just interested in doing more for hams than just glute-ham raises - but at the moment SLDLs seem out of the question - as I'm just going to end up injuring myself. So any other interesting ham exercises would be of interest too.

Any advice?

powerU · 17-09-2004, 09:30 AM

I used to find that with SLDLs, it's your form mate, get someone to watch you, remember to slightly bend your knees and try to focus on a point in front of you slightly above eye level, and keep focused on it throughout.

There ain't a better exercise for Hams IMO.

**big pete** · 17-09-2004, 10:01 AM

SLDL's wow, here we go....

stand up straight with the bar in your hands (double OH grip)
feet 6" apart and facing forward. (any wider and it hits the muscle differantly and feet splay apart)
curve your spine (as in poke your bum out)
slight bend in knees
GO!

keep you back locked and pull on the hams

powerU · 17-09-2004, 10:06 AM

John · 17-09-2004, 11:23 AM

first time i tried these i strained my back,lol it was ****ing agony, obviously bad form, but i think your rite its one of the good ones.

**big pete** · 17-09-2004, 01:25 PM

i dont go heavy on these. only stick to about 80kg for sets of 8-10, but yeah when i went heavy (dave you bastard) it hurt my back

19-09-2004, 04:54 PM

this is just my opinion. so i don't want anyone telling me i am wrong. opinions can't be wrong unless presented as fact, which this one isn't.

sldl's are absolute ****.

GM's, RDL's, Pullthroughs, SumoDL's are all 10x better for hamstring recruitment and hypertrophy. they all also have less injury potential due to the lift mechanics.

SportDr · 19-09-2004, 08:02 PM

Jeez James you are an against the grain kinda guy aren't you! and there is nothing like telling it how you see it

......not a diplomat though are you?

You have some valid opinions and I do see your point, SLDL's are inherantly more damaging as they are an eccentric exercise. This is why most people like em though as eccentric = muscle damage = muscle repair = hypertrophy. Can't be bothered to cite any articles to back that up so I will just say it is my 'opinion' too ;)

Would add to big petes breakdown by saying keep the bar close to your shins to put less strain on the back and keep your head up to maintain a neutral spine.

I do SDLD's in rotation with other hamstring exercises and like all exercises, they have there place but as JamesT said there are other alternatives.

For a good breakdown of all the exercises mentioned by James and Big Pete try here http://www.exrx.net/Exercise.html

HTH

SD

19-09-2004, 10:49 PM

Quote:

You have some valid opinions and I do see your point, SLDL's are inherantly more damaging as they are an eccentric exercise. This is why most people like em though as eccentric = muscle damage = muscle repair = hypertrophy. Can't be bothered to cite any articles to back that up so I will just say it is my 'opinion' too

hello

not sure what you mean by the above. al of the exercises i have mentioned have an eccentric phase. if you were refering to those with an eccentric>concentric turnaround (GM, Squat, RDL etc) being better than those with a concentric>eccentric turnaround (Pullthroughs, SLDL's etc) then i agree entirely. if thats not what you are saying, i am interested, could you explain further.

(oh, and don't worry about studies, i can't be ****d either [;)])

winger · 20-09-2004, 12:40 AM

I want to jump on this........lol
Good mornings are the best hamstring builders there are. But why would you need to work hamstrings when we do squats and deadlifts? I dont get it.
If you do sldl make sure your back is arched or you might not be doing them again.......:(

**big** · 20-09-2004, 06:14 AM

Quote:

Originally Posted by winger

But why would you need to work hamstrings when we do squats and deadlifts? I dont get it.

My whole lower body lifting routine is ruled by ham and glute strength. Whenever my ham and glute strength increases, my squat and deadlift increases. If my ham and glute strength stays the same, my squat and dead stay the same. I find that my core lifts go up fast when I hit accessory moves hard.

Therefore I am interested in doing everything I can to increase my ham/glute strength.

**big pete** · 20-09-2004, 09:21 AM

lol, james your still alive!!!

GM's have to be strict and light, theres big poss of injury if you go to heavy to quick

sumo style, wow blast from the past. saw a guys doin sumo on deads yesterday. fair play to him he cracked out 320kg on his final lift. but its a bit cumbersome for my liking. but then thats just me.

winger · 20-09-2004, 01:36 PM

What is sumo style?

**big pete** · 20-09-2004, 01:45 PM

feet ultra wide apart. not far from the plates on the bar.

20-09-2004, 06:38 PM

sumo is awesome for hamstring recruitment. LOVING gm's ATM too. biker is right, get your form spot on before going heavy. (though there is absolutelynothign to stop you from going heavy with GM's, i do 1RM's from time to time with no issues at all)

check out elitefts.com (articles section) for more infomation than you can take in a 20 lifetimes.

17-09-2004, 08:15 AM	#1 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,264	SLDLs SLDLs have always been uncomfortable for me. Even when pulling 60-70% of my regular deadlift weight in stiff-legged fashion, I barely feel it in my hams, and my lower back just ends up in pain. Clearly I must be doing them wrong, but I'm not sure why. Regular deads feel great to me. Has anyone else had this problem with stiff-leggeds, and if so, how did you overcome it? Essentially I'm just interested in doing more for hams than just glute-ham raises - but at the moment SLDLs seem out of the question - as I'm just going to end up injuring myself. So any other interesting ham exercises would be of interest too. Any advice?

17-09-2004, 10:01 AM	#3 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	SLDL's wow, here we go.... stand up straight with the bar in your hands (double OH grip) feet 6" apart and facing forward. (any wider and it hits the muscle differantly and feet splay apart) curve your spine (as in poke your bum out) slight bend in knees GO! keep you back locked and pull on the hams __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

17-09-2004, 10:06 AM	#4 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	bump

17-09-2004, 11:23 AM	#5 (permalink)
John EFBB Winner Join Date: Jun 2004 Posts: 4,245	ouch first time i tried these i strained my back,lol it was ****ing agony, obviously bad form, but i think your rite its one of the good ones.

17-09-2004, 01:25 PM	#6 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	i dont go heavy on these. only stick to about 80kg for sets of 8-10, but yeah when i went heavy (dave you bastard) it hurt my back __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

17-09-2004, 09:30 AM	#2 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,140	I used to find that with SLDLs, it's your form mate, get someone to watch you, remember to slightly bend your knees and try to focus on a point in front of you slightly above eye level, and keep focused on it throughout. There ain't a better exercise for Hams IMO.

19-09-2004, 04:54 PM	#7 (permalink)
James.Titor Guest Posts: n/a	this is just my opinion. so i don't want anyone telling me i am wrong. opinions can't be wrong unless presented as fact, which this one isn't. sldl's are absolute ****. GM's, RDL's, Pullthroughs, SumoDL's are all 10x better for hamstring recruitment and hypertrophy. they all also have less injury potential due to the lift mechanics.

19-09-2004, 08:02 PM	#8 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,623	Jeez James you are an against the grain kinda guy aren't you! and there is nothing like telling it how you see it ......not a diplomat though are you? You have some valid opinions and I do see your point, SLDL's are inherantly more damaging as they are an eccentric exercise. This is why most people like em though as eccentric = muscle damage = muscle repair = hypertrophy. Can't be bothered to cite any articles to back that up so I will just say it is my 'opinion' too ;) Would add to big petes breakdown by saying keep the bar close to your shins to put less strain on the back and keep your head up to maintain a neutral spine. I do SDLD's in rotation with other hamstring exercises and like all exercises, they have there place but as JamesT said there are other alternatives. For a good breakdown of all the exercises mentioned by James and Big Pete try here http://www.exrx.net/Exercise.html HTH SD

20-09-2004, 12:40 AM	#10 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,259 Blog Entries: 1	I want to jump on this........lol Good mornings are the best hamstring builders there are. But why would you need to work hamstrings when we do squats and deadlifts? I dont get it. If you do sldl make sure your back is arched or you might not be doing them again.......:( __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-09-2004, 09:21 AM	#12 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	lol, james your still alive!!! GM's have to be strict and light, theres big poss of injury if you go to heavy to quick sumo style, wow blast from the past. saw a guys doin sumo on deads yesterday. fair play to him he cracked out 320kg on his final lift. but its a bit cumbersome for my liking. but then thats just me. __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

20-09-2004, 01:36 PM	#13 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,259 Blog Entries: 1	What is sumo style? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-09-2004, 01:45 PM	#14 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	feet ultra wide apart. not far from the plates on the bar. __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

20-09-2004, 06:38 PM	#15 (permalink)
James.Titor Guest Posts: n/a	sumo is awesome for hamstring recruitment. LOVING gm's ATM too. biker is right, get your form spot on before going heavy. (though there is absolutelynothign to stop you from going heavy with GM's, i do 1RM's from time to time with no issues at all) check out elitefts.com (articles section) for more infomation than you can take in a 20 lifetimes.