View Full Version : Stiff Legged Deads...ouch
dug70
04-13-2009, 09:49 PM
I just did these for the first time last thursday, I'm still sore. Maybe I used to much weight or maybe it was just because I had never done it (possibly a combination). Either way my back felt great doing it and I could feel it in my hamstrings as well... then the next day rolled along and ever since my hamstrings have felt like somebody beat them with a baseball bat. Anyone think its cause it was my first go around with em? I'm going to continue to do them because they felt great. I just havent been this sore for this long in a quite some time.
LyingSac
04-13-2009, 10:42 PM
oh yeah, it's a new motion,putting different stresses to different degrees on diferent muscles.....keep doing them
boathead
04-14-2009, 03:58 AM
hamstrings and glutes...yeah baby. sldl's are great.
markymark69
04-14-2009, 07:58 AM
I just did these for the first time last thursday, I'm still sore. Maybe I used to much weight or maybe it was just because I had never done it (possibly a combination). Either way my back felt great doing it and I could feel it in my hamstrings as well... then the next day rolled along and ever since my hamstrings have felt like somebody beat them with a baseball bat. Anyone think its cause it was my first go around with em? I'm going to continue to do them because they felt great. I just havent been this sore for this long in a quite some time.
best hamstring exercise there is.
I bet they never got that sore with leg curls.
Do_Somethin
04-14-2009, 08:18 AM
best hamstring exercise there is.
I bet they never got that sore with leg curls.
What I like to do is three sets of unilateral leg curls per leg after doing SLDL. Good times those, then another three of unilateral leg extensions. All this after squats and leg presses.
bodyhard
04-14-2009, 08:32 AM
The real question is did you do stiff legged deadlifts or straight legged deadlifts ;) :D
namtrag
04-14-2009, 08:43 AM
Or he could have been doing Romanian Deadlifts!
BuckSpin
04-14-2009, 08:56 AM
The real question is did you do stiff legged deadlifts or straight legged deadlifts ;) :D
x2. I do Straight Leg. Did em' yesterday as a matter of fact & I'm still sore!
namtrag
04-14-2009, 08:58 AM
can you do a straight leg deadlift without having stiff legs?
beancntr
04-14-2009, 09:15 AM
I've been doing them for over 4 months now and I'm still sore as hell for 2 or 3 days everytime. I haven't found anything that hits my hamstrings nearly as hard.
BuckSpin
04-14-2009, 09:25 AM
can you do a straight leg deadlift without having stiff legs?
No, but I've learned you can do a Stiff Leg DL without Straight Legs. I had no idea there were 2 different SLDLs.
ybarrama
04-14-2009, 09:40 AM
You should try Romanian Deadlifts sometime too. I feel they put more pressure on my hamstrings than the SLDL's.
dug70
04-14-2009, 10:38 PM
marky mark 69- no they NEVER got that sore with regular leg curls, thats what I like about them so much.
Im not sure exactly what kind I did. I had my legs slightly bent and then did them. I didn't know if I should have my legs completely stiff. suggestions?
I prefer "stiff leg" over "straight leg"...... the former takes some of the stress off your lower back I feel...."stiff leg" allows for a slight bend at the knee....but only slight.
OZBB
Skidmarx
04-15-2009, 02:50 AM
For my ham workout I always do leg curls followed by SLDL's. Toasts them every time.
thomasale
04-15-2009, 04:37 AM
Gonna add them as my hamstrings and glutes need a good hitting!
BergMuscle
04-15-2009, 06:28 AM
Yeah, I've been doing them more and more and like them more and more as well.
Capt_Lou
04-15-2009, 06:41 AM
I started doing these again as well and I really feel them in my Hams and glutes. My question is does anyone wear a belt for these? The day after my lower back is really sore.
RDFinders
04-15-2009, 09:16 AM
can you do a straight leg deadlift without having stiff legs?
i couldn't help but chuckle when i read this. i used to do straight and the ligament behind my left knee started feeling like it was going to tear. switched to stiff w/slight bend in the knee and it cleared up.
is everyone doing these tabletop style? or at least that's what i call it.
Arlecchino
04-15-2009, 09:19 AM
I never wear a belt when I deadlift. But that is me.
namtrag
04-15-2009, 09:22 AM
i couldn't help but chuckle when i read this. i used to do straight and the ligament behind my left knee started feeling like it was going to tear. switched to stiff w/slight bend in the knee and it cleared up.
is everyone doing these tabletop style? or at least that's what i call it.
by tabletop, do you mean standing on a weight bench and going down so the plates go below bench level? If so, no, I get plenty of stretch just going down my shin, I can't even go low enough to touch the plates to the floor.
dug70
04-15-2009, 10:27 AM
I started doing these again as well and I really feel them in my Hams and glutes. My question is does anyone wear a belt for these? The day after my lower back is really sore.
Oh yeah my back was sore/tired the next day. I'm doing them for both my back and my hamstrings. So far its made both feel great for me. I'll be trying them again tomorrow. Woot!
namtrag
04-15-2009, 10:49 AM
you can turn it into a glute exercise the heavier you go.
markymark69
04-15-2009, 10:51 AM
http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html
http://www.exrx.net/WeightExercises/GluteusMaximus/BBStrBackStiffLegDeadlift.html
http://www.exrx.net/WeightExercises/GluteusMaximus/BBStiffLegDeadlift.html
Exercise RX is a pretty decent website
http://www.exrx.net/Exercise.html
markymark69
04-15-2009, 10:53 AM
marky mark 69- no they NEVER got that sore with regular leg curls, thats what I like about them so much.
Im not sure exactly what kind I did. I had my legs slightly bent and then did them. I didn't know if I should have my legs completely stiff. suggestions?
I have experimented with both and IMO I feel the stretch better on slightly bent leg with back perfectly straight.
namtrag
04-15-2009, 10:54 AM
maybe i am stupid, but I don't see a whole lot of difference in any of those 3. I couldn't even tell you which one I do! lol My hamstrings don't care what I call it.
BuckSpin
04-15-2009, 11:04 AM
That example of the Straight Leg: the guy is looking down at the bottom. IMHO & noobness I try very hard to always look out/straight ahead to keep rounding to a minimum.
RDFinders
04-15-2009, 11:23 AM
That example of the Straight Leg: the guy is looking down at the bottom. IMHO & noobness I try very hard to always look out/straight ahead to keep rounding to a minimum.
by tabletop, do you mean standing on a weight bench and going down so the plates go below bench level? If so, no, I get plenty of stretch just going down my shin, I can't even go low enough to touch the plates to the floor.
tabletop is what buckspin does - back completely flat, face looks out, chest pushed out. you are not able to go as far down, depending on your flexibility...but i found when i switched to this, made a huge difference.
BuckSpin
04-15-2009, 11:31 AM
tabletop is what buckspin does - back completely flat, face looks out, chest pushed out. you are not able to go as far down, depending on your flexibility...but i found when i switched to this, made a huge difference.
I TRY, but I am sure there is some rounding. I'm not even sure it is all that possible to bend just at the hips without a knee bend & keep a flat back with fixed arch.
But looking straight out really does help. And I do have a genetic advantage in that I have a short inseam but long arms, so I can touch the plates to the floor with legs straight & eyes up.
While we are on this subject, would the erectors be the primary pullers in (geeze, yet another SLDL term to learn) Tabletop?
Barry06GT
04-15-2009, 11:51 AM
is everyone doing these tabletop style? or at least that's what i call it.
My gym, Bally's, has a deadlift platform, is that the same?
mharrislove
04-15-2009, 12:10 PM
I just did these for the first time last thursday, I'm still sore. Maybe I used to much weight or maybe it was just because I had never done it (possibly a combination). Either way my back felt great doing it and I could feel it in my hamstrings as well... then the next day rolled along and ever since my hamstrings have felt like somebody beat them with a baseball bat. Anyone think its cause it was my first go around with em? I'm going to continue to do them because they felt great. I just havent been this sore for this long in a quite some time.
dug70: You are on your way... I don't think that there are any real "secrets" to successful training, but there are insights that can take our training to the next level. For hamstrings, leg curls alone won't do it. I never performed deadlifts until this year, but adding the SLDLs and Romanian deads to my routine is one of the best training adjustments I have ever made.
http://forum.bodybuilding.com/photo/data/500/medium/Hams_comp1.jpg
Good luck with your training.
gradywatts
04-15-2009, 12:16 PM
I've never heard of this either. When I do sldl I use a box to stand on to allow me to go lower. I try to touch the bar to my toes, then up. Works great. I got a personal best of 405# for 2 reps back in december. They deffinately make you walk funny for a couple days after, especially if you super set them with squats.
RDFinders
04-15-2009, 07:38 PM
I TRY, but I am sure there is some rounding. I'm not even sure it is all that possible to bend just at the hips without a knee bend & keep a flat back with fixed arch.
But looking straight out really does help. And I do have a genetic advantage in that I have a short inseam but long arms, so I can touch the plates to the floor with legs straight & eyes up.
While we are on this subject, would the erectors be the primary pullers in (geeze, yet another SLDL term to learn) Tabletop?
it is hard to keep your back completely flat, but you can tell when you get out of line with it. i wouldn't think they would be primary pullers. more for stabilization with your abs. still should be primarily hamstrings. when i started doing this i felt less in my lower back.
My gym, Bally's, has a deadlift platform, is that the same?
i was referencing keeping your back flat like a tabletop. i miss having a deadlift platform. the gym i attend currently does not have one.
dug70
04-17-2009, 12:59 PM
dug70: You are on your way... I don't think that there are any real "secrets" to successful training, but there are insights that can take our training to the next level. For hamstrings, leg curls alone won't do it. I never performed deadlifts until this year, but adding the SLDLs and Romanian deads to my routine is one of the best training adjustments I have ever made.
http://forum.bodybuilding.com/photo/data/500/medium/Hams_comp1.jpg
Good luck with your training.
Those are some impressive pictures. Looks like you put on a lot of muscle there. I'll have to keep doing them for sure now!
mharrislove
04-17-2009, 04:28 PM
Those are some impressive pictures. Looks like you put on a lot of muscle there. I'll have to keep doing them for sure now!
Thanks for the words of encouragement! Let the group know when you have some progress pics to share as well. Train hard...