SLDL - much confusion

paprad

This is a longish post, sorry. I asked this on another forum but I am still not clear, I thought I'd post it here for inputs.

I am doing SLDL (AllPro routine) and many of us at the AllPro group here are quite confused about the right form for the SLDL. I googled this up and got a bunch of technique advice, some of them contradictory.

Here :
http://www.t-nation.com/free_online_article/sports_body_training_performance/romanian_vs_stifflegged_deadlifts
it says

when you look down and flex your neck — the back tends to round. Use this approach with the SDL.... and ....The SDL involves rounding the back — be very careful and use light loads!

- and the pic shows a considerably rounded back, with bent legs.



Other instructions on the internet state that the legs should not be bent (stiff legged duh!) but with knees not locked and that the lower back should be arched, and to ensure this, the head should look up to maintain the arch. Like so:
http://train.elitefts.com/exercises-by-body-part/lower-back-exercises-by-body-part/stiff-leg-dead-lifts-close-stance/



The AllPro original thread said :

The SLDL is to be done like you do a toe-touch. Bend the back like a hinge, keep the legs straight and the back straight/arched. Don't try to go all the way down, just enough to feel the stretch in the hamstring. If you can’t touch your toes without bending your knees, then it is okay to keep a slight bend in your knees.

Videos given

http://www.youtube.com/watch?v=gtevN0SWp-o&feature=player_embedded
and
http://forum.bodybuilding.com/showthread.php?t=4195843&p=418096551&viewfull=1#post418096551

Even between the two videos offered by AllPro, Dorian Yates has a more rounded look at the shoulder compared to the other one.

Questions:
1) legs bent like in RDL, or slight unlocked or dead straight?

2) Back arched, head up? Or back rounded, head down?

3) Shoulders – retracted? This is my current concern. My hamstrings are in decent shape so I can fairly low with the weight while keeping my lower back arched. Before I bend, when upright, I stand with shoulders back and down - but when I hinge forward, there is some amount of natural rounding of the shoulders with gravity pulling the weight. Do I have to consciously retract shoulder-blade even when hinged forward?

Thanks

Otterluv

Bump to see responses.

Sarauk2sf

You can actually do them both ways - rounded or slightly arched back (see here for a discussion of rounded back - http://www.bodyrecomposition.com/training/rdl-vs-sldl.html)

They are most commonly (and I would advise to do) with a straight/slightly arched back. Everyone will have slightly different biomechanics and flexibility so do not worry about the difference between Yates' and the other one from AllPro - both are fine as the difference is in the upper back.


So, in answer to your questions:

1) slight unlocked

2) lower back slightly arched/neutral

3) as long as your lats and core are engaged either is fine for upper back.


Note: I do not do these myself so am happy for anyone else with a good knowledge of them to weigh in.

paprad

Thanks Sara, that helps

ilovedeadlifts

I'd follow what the guys from elitefts say, personally. They know their stuff and have spent 20-30+ years training.

I typically have my knee's slightly bent, but still have my hips high. And my lower back is fairly neutral but will round slightly if I do them from a deficit.

paprad

I'd follow what the guys from elitefts say, personally. They know their stuff and have spent 20-30+ years training.

I typically have my knee's slightly bent, but still have my hips high. And my lower back is fairly neutral but will round slightly if I do them from a deficit.

Thanks for that.
What does "if I do them from a deficit" mean?

Sarauk2sf

I'd follow what the guys from elitefts say, personally. They know their stuff and have spent 20-30+ years training.

I typically have my knee's slightly bent, but still have my hips high. And my lower back is fairly neutral but will round slightly if I do them from a deficit.

Thanks for that.
What does "if I do them from a deficit" mean?

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=215

This is an example of a straight legged deadlift - done at a deficit. You go lower than your feet so you need to stand on blocks or something similar.

paprad

Thanks for those links, Sara!