Stiff Leg Deadlifts

Silkysausage
Silkysausage Posts: 502 Member
edited April 2018 in Goal: Gaining Weight and Body Building
So I rammed on the plates and stiff leg deadlifted my way to a set of dodgy hams, glutes and lower back because I was too impatient with weight increments...

Thing is, I've read with SLDL's not to go too heavy in general as it's a sure way to snap city.

I love the stretch in my hams with this type though and couldn't get much going on in the same way with RDL's. I don't lock out my knees entirely or maybe I did a few times :s

I want to build lower so bad but I'm not sure which type of dead to go for.

Replies

  • middlehaitch
    middlehaitch Posts: 8,483 Member
    edited April 2018
    The sldl is more lower back. The rdl is ham and glute.

    You would do better sticking with the programme you have for a few months or consulting with your trainer (if you are still working with him or her), or switching to one on the list by pslemon and following it verbatim

    . Keep chopping and changing when you are so new to lifting is detrimental to your progress. Your form is still being built.

    Have patience. Muscles, especially for women, take months and years to build, not weeks.

    Speed leads to burn out and injury.

    Cheers, h.
    ETA:
    Watch this video.
    https://m.youtube.com/watch?v=jKhhHczuxF0

    I have never heard of the lower weight for sldl.
  • Silkysausage
    Silkysausage Posts: 502 Member
    middlehaitch wrote: »
    The sldl is more lower back. The rdl is ham and glute.

    You would do better sticking with the programme you have for a few months or consulting with your trainer (if you are still working with him or her), or switching to one on the list by pslemon and following it verbatim

    . Keep chopping and changing when you are so new to lifting is detrimental to your progress. Your form is still being built.

    Have patience. Muscles, especially for women, take months and years to build, not weeks.

    Speed leads to burn out and injury.

    Cheers, h.

    Oh, glad it's you replying! You're my sensible voice in my crazy world right now. I'll be patient, I promise and will stick with what I've been told :*
  • middlehaitch
    middlehaitch Posts: 8,483 Member
    edited April 2018
    Silkysausage wrote: »
    middlehaitch wrote: »
    The sldl is more lower back. The rdl is ham and glute.

    You would do better sticking with the programme you have for a few months or consulting with your trainer (if you are still working with him or her), or switching to one on the list by pslemon and following it verbatim

    . Keep chopping and changing when you are so new to lifting is detrimental to your progress. Your form is still being built.

    Have patience. Muscles, especially for women, take months and years to build, not weeks.

    Speed leads to burn out and injury.

    Cheers, h.

    Oh, glad it's you replying! You're my sensible voice in my crazy world right now. I'll be patient, I promise and will stick with what I've been told :*

    You are so funny :), in the nicest way.

    I know you are impatient. You want results now. Like weight loss, it just doesn't work like that, and muscle gain in women is sloowww. .5-1lbs a month under ideal conditions!!! (Our conditions are not ideal)

    Are you still with your trainer? If so ask about incorporating hip thrusts. It looks to me that your B day could be the best, but wouldn't swear to it.

    Cheers, h.

    Oh, and are you locking out and really firing your glutes at the top of the lift.
    Have trainer check form.
  • AnvilHead
    AnvilHead Posts: 18,344 Member
    Great article about SLDL and RDL here: https://bodyrecomposition.com/training/romanian-deadlift-stiff-legged-deadlift.html/
  • Erik8484
    Erik8484 Posts: 458 Member
    edited April 2018
    Just to confuse things, here are 2 different videos from Alan Thrall and Jordan Feigenbaum that show a very different SLDL to the other videos and links so far.

    https://www.youtube.com/watch?v=AH7gaaT_tU8
    https://www.youtube.com/watch?v=lsAFY5Dv7E8&feature=youtu.be

    EDIT: Note the lack of rounding
  • mutantspicy
    mutantspicy Posts: 624 Member
    The more you know. I guess I didn't realize this minor but very significant difference. I've always done RDL's then. The rounding in the lower back on the SLDL makes me cringe. Though I can see how it would strengthen the lower back.
  • Silkysausage
    Silkysausage Posts: 502 Member
    edited April 2018
    Erik8484 wrote: »
    Just to confuse things, here are 2 different videos from Alan Thrall and Jordan Feigenbaum that show a very different SLDL to the other videos and links so far.

    https://www.youtube.com/watch?v=AH7gaaT_tU8
    https://www.youtube.com/watch?v=lsAFY5Dv7E8&feature=youtu.be

    EDIT: Note the lack of rounding

    I've been taking the weighted bar from the squat rack at the end where there are platforms for this.

    I think that this is my main problem with back rounding, just lifting it off and stepping back. I'll do it from the floor as directed next time with no weight to see how it feels.

    I'll go back to RDL's too.

    He's a great YouTuber, he knows his stuff!
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    Silkysausage wrote: »
    Erik8484 wrote: »
    Just to confuse things, here are 2 different videos from Alan Thrall and Jordan Feigenbaum that show a very different SLDL to the other videos and links so far.

    https://www.youtube.com/watch?v=AH7gaaT_tU8
    https://www.youtube.com/watch?v=lsAFY5Dv7E8&feature=youtu.be

    EDIT: Note the lack of rounding

    I've been taking the weighted bar from the squat rack at the end where there are platforms for this.

    I think that this is my main problem with back rounding, just lifting it off and stepping back. I'll do it from the floor as directed next time with no weight to see how it feels.

    I'll go back to RDL's too.

    He's a great YouTuber, he knows his stuff!

    Alan Thrall ::heart eyes emoji::
  • Silkysausage
    Silkysausage Posts: 502 Member
    Davidsdottir wrote: »
    Silkysausage wrote: »
    Erik8484 wrote: »
    Just to confuse things, here are 2 different videos from Alan Thrall and Jordan Feigenbaum that show a very different SLDL to the other videos and links so far.

    https://www.youtube.com/watch?v=AH7gaaT_tU8
    https://www.youtube.com/watch?v=lsAFY5Dv7E8&feature=youtu.be

    EDIT: Note the lack of rounding

    I've been taking the weighted bar from the squat rack at the end where there are platforms for this.

    I think that this is my main problem with back rounding, just lifting it off and stepping back. I'll do it from the floor as directed next time with no weight to see how it feels.

    I'll go back to RDL's too.

    He's a great YouTuber, he knows his stuff!

    Alan Thrall ::heart eyes emoji::

    Ahh huh :*:D
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    For even more confusion, how about trying Sumo DLs?
    Just go with whichever stance/version feels most comfortable to you (least issues with balancing)
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    Keto_Vampire wrote: »
    For even more confusion, how about trying Sumo DLs?
    Just go with whichever stance/version feels most comfortable to you (least issues with balancing)

    I agree, sumos are amazing. I do conventional, Romanians, and sumos every week.
  • Silkysausage
    Silkysausage Posts: 502 Member
    Never thought of trying sumo!
  • RMaxwell90
    RMaxwell90 Posts: 36 Member
    SLDLs are really only hard on your low back if you don't have the mobility to keep a flat back during the movement.

    Anecdotally, SLDLs for me have always wrecked my hammies/glutes far more than my back. For context I was still able to do SLDLs during my recovery from a herniated disc without pain or discomfort by keeping the majority of the load on my hips/upper back.

    You could also consider doing sumo SLDLs to spice things up a bit. If you haven't pulled sumo much/at all it would definitely be beneficial to try it.
  • heybales
    heybales Posts: 18,842 Member
    edited April 2018
    I've always done SLDL's too and have no problem keeping straight back with 45's touching floor, and totally feeling it in my hammies, but lately from some of those videos, I think Contreras comparison, I only take it down to mid-shin now.

    ETA: well, in watching the first video above, according to that I'm doing closer to RDL with straight knees then, which isn't really RDL, or SLDL with bend at waist.
    But if I bend knees, I don't feel it in the hammies as much, perhaps too flexible and need legs straight.

    https://bretcontreras.com/whats-the-difference-between-a-romanian-deadlift-american-deadlift-stiff-legged-deadlift-and-straight-leg-deadlift/
  • mutantspicy
    mutantspicy Posts: 624 Member
    edited April 2018
    heybales wrote: »
    I've always done SLDL's too and have no problem keeping straight back with 45's touching floor, and totally feeling it in my hammies, but lately from some of those videos, I think Contreras comparison, I only take it down to mid-shin now.

    ETA: well, in watching the first video above, according to that I'm doing closer to RDL with straight knees then, which isn't really RDL, or SLDL with bend at waist.
    But if I bend knees, I don't feel it in the hammies as much, perhaps too flexible and need legs straight.

    https://bretcontreras.com/whats-the-difference-between-a-romanian-deadlift-american-deadlift-stiff-legged-deadlift-and-straight-leg-deadlift/

    I'm super flexible in that direction as well, and do RDL's with straight leg I just don't lock my knees out. Ever the slightest bend. If You bend too much your practically doing regular deadlifts. I'm going give SLDL's a go tonight with lighter weights to test the rolling of the lower back. I was practicing hinging at the waist yesterday, I got a feel for it. Its just weird as I've always hinged at the hip for DL and squats.
  • Silkysausage
    Silkysausage Posts: 502 Member
    Sumo could be a problem for me as my hip flexibility isn't great.

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