SLDL Question

christianteach

They give a confusing definition <this was in response to a question on SLDL versus RDL> but the name stiff leg dead lift isn't really correct. Your knees have a slight bend in them just like the RDL. The difference is in the depth. I've said some where in this monster thread that once you gain the flexibility, stand on something so that you can lower the bar to the tops of your feet. For the RDL you NEVER do that. The RDL is a much heavier lift geared more toward boosting your dead lift strength. The SLDL is geared more toward flexibility. Reading through this thread will explain why I chose it. Flexibility and weak backs are chronic. It needs to be addressed before attempting heavier lifts. The SLDL will address it very effectively.
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Because the range of motion is less and the leverage is better because of it, the RDLs are a heavier lift. For SLDLs keep your back as flat as possible. It's more of a weighted toe touch with slightly bent knees
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For SLDLs, keep a slight bend in your knees and stick your butt out as you bend over. You're only suppose to feel them in your hamstrings and spinal erectors
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The 2 lifts are 'almost' identical. The SLDLs have a greater range of motion and will by necessity be lighter that RDLs. As time goes by the SLDLs will build the entire posterior chain to a greater degree and the RLDLs will target spinal erectors to a greater degree. You can't do RLDLs while standing on a milk crate and starting with the bar resting on your feet. They're to damned heavy for that. ...
The range of motion is why I chose SLDLs. I wanted to cover the entire posterior chain and flexibility in one shot. RLDLs have a shorter range of motion. DLs with this program are out of the question. As low as your flexibility allows. Think weighted toe touch with slightly bent knees. When you develop excellent flexibility you'll be able to do them while standing on a milk crate. That's the difference between SLDL and RDL. Range of motion and weight. RDLs are heavier but they always start and end at the floor while standing on the floor
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You have to keep a slight bend in your knees to prevent injuring your back. If you try it both ways you will feel the difference immediately
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SLDLs will not make your mid section thick. Dead lifts will.
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I've seen people with excellent flexibility do SLDLs while standing on a milk crate. The exercise isn't as heavy as RDLs and it has a greater range of motion. In short, yes the weight should just touch the floor. The real objective is to get to the point where the bar is actually touching the tops of your feet.

Thanks! I found this very helpful!! I was trying to do it with straight legs and had that slightest little pain in my back. Going forward I will have a slight bend in my knees. I should have known better, I've always heard to do that when lifting.

StephieWillcox

Oh goodness. This confused me enormously!!

I think I have always done RDL - starting the movement from a hang and keeping the weights super close to the shins, although I only ever had a tiny bend in the knee as I am quite flexible and can easily touch my toes with straight legs.

Time to try starting with the weight on the floor instead!

jasonheyd

... I am quite flexible and can easily touch my toes with straight legs.

That's actually fine (to go that low) as long as you can maintain the correct arch in your lower back. I can touch my toes, but my back arches the wrong way when I do.

I've seen guys do the SLDL while standing on a box & lowering the bar below the level of their feet. Pretty sure I'd tear something & plant my face into the concrete if I tried that, but more power to 'em.

paprad

some more on the form
http://train.elitefts.com/exercises-by-body-part/lower-back-exercises-by-body-part/stiff-leg-dead-lifts-close-stance/

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In this video, he says the bend in the knee is not relevant, the arch of the back is
http://train.elitefts.com/exercises-by-body-part/traps-exercises-by-body-part/dumbell-stiff-leg-deadlifts/

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to add to the confusion, here's a bit on the wide-leg stance version
http://train.elitefts.com/exercises-by-body-part/lower-back-exercises-by-body-part/wide-stance-stiff-legs/

wow, check out her back, it's really flat!

paprad

I posted in the ETP group about this and got some more tips.

http://www.myfitnesspal.com/topics/show/1085125-sldl-much-confusion

jasonheyd

I posted in the ETP group about this and got some more tips.

http://www.myfitnesspal.com/topics/show/1085125-sldl-much-confusion

Sara's write-up over there matches my understanding.

Rounding the lower back, even at a deficit, doesn't seem like the greatest idea, but -- in that scenario -- it's almost guaranteed to happen for all but the most flexible & strongest of lifters... which leads me to believe that pretty much no one should be attempting these at a deficit.

ETA: Most lifters I've known -- and, I'll admit, it's been a (VERY) long while since I've really done any hanging out in a gym to talk to "the pros" -- reserved the deficit lifting for very light weight as part of a flexibility routine. If you're going for strength & mass increases, they wouldn't go that low.