Not Feeling Stiff Legged DL in Hams/Glutes

[emp1acur]

I feel stiff legged deadlifts more in my arms than anywhere else. I'm on 2nd cycle of allpro routine, so fairly new to this. This is the one exercise I'm a little unsure of in terms of my technique. I am very flexible, so have thought that perhaps it is related to the fact that my hamstrings are not really stretched when I'm at the bottom.

Heavy day I lift 125 lbs for SLDL, compared to 160 calf raise, 80 squat, 110 row, 55 curl and press, 95 bench (just to illustrate weight for sldl compared to the other exercises).

In general, on the program I feel much more from upper body than lower body thus far.

I wonder whether I need more weight, or less weight, or perhaps a block/platform to stand on so I can lower the bar more to get a stretch? By the end of the reps, usually it is my arms and hands that are spent.

Just wondering if anyone has experienced this or has thoughts about it. Any comments appreciated.

[chazzy1864]

SLDL primarily targets the low back. It does provide an excellent stretch in the hamstrings, but the hams/glutes are not the prime movers.


If your arms are what is fatiguing, you might be flexing your arms instead of letting them just hang, or you have weak forearms.

none the less, here is a good site that describes the SLDL (while comparing it to the RDL which many people confuse the two):
http://www.bodyrecomposition.com/tra...l-vs-sldl.html

[Bostongeorge617]

When coming up, drive through your heels. It sounds simple, but repeat it through your head when you go to do them as a reminder, and you should notice the difference.

[SirWankAlot]

This might be because you do not arch your back enough. Try to keep everything as tight as possible.

I wonder whether I need more weight, or less weight, or perhaps a block/platform to stand on so I can lower the bar more to get a stretch?

Be careful with this since you do not want to be overextending the hamstrings which could lead to serious injuries.

[DaveBriggs]

sldl is a very subtle movement, close your eyes when you do it and concentrate stick your butt out. after a while it becomes simple enogh to get upto 2xbodyweight but when starting do high reps till you feel your hamstrings pumping up.

i always think of leg training in terms of bicep/tricep training. if i want to hit my bicep i focus on putting all the work onto that one muscle. once you get a mind-muscle connection with your leg training you will notice you will make gains fast

[typh]

Try using DBs instead just until you get comfortable. Don't be afraid to really stick your ass out. Don't bend down to low - DB or bar should only go to about your knees. If you're feeling it in your back YOU ARE DOING IT WRONG! Try keeping your legs stiff when you go down opposed to bent. Just until you get the form down, then you can add the bend back in. You will know when you do it right you will definitely feel it in your hams.

You won't need any weight to feel it in your hams so upping your weight isn't the problem. Stick your butt out from your legs, not your back.

[XXX666]

keep your head up and your spine neatural during the entire motion.

the movement is done by pushing your butt back and allowing movement in the hips only

if you experience undesirable pain in the knee either suck it up OR bend the knee a little.