Stiff Leg Deads
ironanimal
Posts: 5,922 Member
Tried them for the first time yesterday and didn't really feel a pull on the hams as I was expecting - mostly felt it in the lower back post lifting. And today, no soreness in the hamstrings so obviously not right. Any pointers?
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The only way that I've gotten the full effect is by standing on a bench so that I can touch the bar to the tops of my shoes. By doing them on the floor, the plates didn't allow for the full range of motion.0
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Well that makes some sense as to touch my toes I have to bend a lot more than I do with the bar and that DOES stretch the Hams. There are some wooden steps about a foot high at the gym so I can try it off of one of those next time.The only way that I've gotten the full effect is by standing on a bench so that I can touch the bar to the tops of my shoes. By doing them on the floor, the plates didn't allow for the full range of motion.0 -
How close did you keep the bar to your legs?0
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Ehh starting position was like:How close did you keep the bar to your legs?
During the lift I followed what felt natural whilst keeping the back a little arched, shoulders back and knees only fractionally bent. Wasn't touching throughout the entire lift, only once nearly standing straight up.0 -
Bring the bar closer to your legs, or touching your legs
you'll feel it in your hamstrings then0 -
Also push your butt back, and try to keep the bar as close to your legs as you can, if you bend at the waist without pushing your but back it will be more back than hamstrings.
EDIT: this link was as close as I could find to what I am talking about.
I shoot for way more ROM than this video though.
http://youtu.be/h_PwCl-KlTo 0 -
Very nice drawing btw haha0
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Cool, thanks guys. Will let you know next week if it still needs work. And yes, yroc, I am an artist of the highest order.0
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Vids would be helpful.
But I'd agree with what has been said. Push butt back and keep the bar close to your legs.0 -
Ehh starting position was like:How close did you keep the bar to your legs?
During the lift I followed what felt natural whilst keeping the back a little arched, shoulders back and knees only fractionally bent. Wasn't touching throughout the entire lift, only once nearly standing straight up.
This is more of a Barbell Row starting position0 -
Yeah it makes more sense in my mind now. Bar closer to the legs would extend the hams more anyway, because of the limited reach of my arms. I can 'see' what I was doing wrong now.0
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Start light weight... like 50% of normal DL weight. Keep bar tight to fronts of legs and push *kitten* back. Try to think of all the motion in your lower half of body, and from hips up stay stationary. I find that by contracting glutes at bottom of lift, seems to start the pull throughout the back of my legs. Also thrust your hips into the bar at the end.... chicks dig this! LOL J/K Seriously though, once you make the mind muscle connection, nothing will kill your hammies like SLDL's.0
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Yeah only had 80kg on the bar and it felt light but the strain was just in the wrong place. Have been practicing the movement at home with a big old bit of 1.5" pipe and know where I feel the strain in the hams throughout the movement now.Start light weight... like 50% of normal DL weight. Keep bar tight to fronts of legs and push *kitten* back. Try to think of all the motion in your lower half of body, and from hips up stay stationary. I find that by contracting glutes at bottom of lift, seems to start the pull throughout the back of my legs. Also thrust your hips into the bar at the end.... chicks dig this! LOL J/K Seriously though, once you make the mind muscle connection, nothing will kill your hammies like SLDL's.0
