Best hamstring/glute exercise to do on deadlift day

[twistedbydezign]

What would be the best hamstring and glute exercise to do on deadlift day? I was thinking of doing SLDLs/RDLs for hammies and glutes but I haven't tried doing them yet since I usually do ATG squats (I can't now that my right quads are injured). Would it be better to do a completely different exercise on deadlift days or will SLDLs/RDLs not impede my heavy deadlifts on the same day? Or would you advise not working my hammies/glutes on deadlift day at all?

[smitsky]

Originally Posted by twistedbydezign

What would be the best hamstring and glute exercise to do on deadlift day? I was thinking of doing SLDLs/RDLs for hammies and glutes but I haven't tried doing them yet since I usually do ATG squats (I can't now that my right quads are injured). Would it be better to do a completely different exercise on deadlift days or will SLDLs/RDLs not impede my heavy deadlifts on the same day? Or would you advise not working my hammies/glutes on deadlift day at all?

Right now I am doing Max Effort Lower Body Day on Mondays to strengthen both my competitive Squat and Deadlift. I also do Dynamic Lower Body Day on Fridays, Westside Barbell Style.

On both of these days I do Glute-ham Raises, which I recommend to you. My training partner had an improvised Reverse Hyperextension setup in place when I started training with him. These are great - if you can get a setup.

Pull-throughs are great here as well.

To answer your question directly:

I would definitely advise doing SLDLs/RDLs on a day where your lower body is worked (do you have another lower body day?). If you are doing heavy Deadlifts, I wouldn't go heavy on these (SLDLs/RDLs) the same day.

[Unsterblich]

Try the great good morning. Nuff said.

[twistedbydezign]

Originally Posted by smitsky

Right now I am doing Max Effort Lower Body Day on Mondays to strengthen both my competitive Squat and Deadlift. I also do Dynamic Lower Body Day on Fridays, Westside Barbell Style.

On both of these days I do Glute-ham Raises, which I recommend to you. My training partner had an improvised Reverse Hyperextension setup in place when I started training with him. These are great - if you can get a setup.

Pull-throughs are great here as well.

To answer your question directly:

I would definitely advise doing SLDLs/RDLs on a day where your lower body is worked (do you have another lower body day?). If you are doing heavy Deadlifts, I wouldn't go heavy on these (SLDLs/RDLs) the same day.

Here is my workout. I am doing Starting Strength:

Monday, Friday:
Back Squat 5x3
Bench Press 5x3 / Standing Barbell Press 5x3 (alternate every workout)
Pendlay Row 5x3

Wednesday:
Front Squat 5x3
Bench Press 5x3 / Standing Barbell Press 5x3 (alternate every workout)
Deadlift 5x1

Now that my right quads are injured, I can't squat at all and am leaving my quads alone until they are fully healed so this may be quite some time. What is the difference between an SLDL and an RDL and which is more effective?

[twistedbydezign]

Originally Posted by Unsterblich

Try the great good morning. Nuff said.

Should I go lighter on deadlift day?

[smitsky]

Originally Posted by twistedbydezign

Here is my workout. I am doing Starting Strength:

Monday, Friday:
Back Squat 5x3
Bench Press 5x3 / Standing Barbell Press 5x3 (alternate every workout)
Pendlay Row 5x3

Wednesday:
Front Squat 5x3
Bench Press 5x3 / Standing Barbell Press 5x3 (alternate every workout)
Deadlift 5x1

Now that my right quads are injured, I can't squat at all and am leaving my quads alone until they are fully healed so this may be quite some time. What is the difference between an SLDL and an RDL and which is more effective?

I believe that this is SLDLs: http://www.exrx.net/WeightExercises/...gDeadlift.html

...and that this is RDLs: http://www.exrx.net/WeightExercises/...gDeadlift.html

I would say that both are effective. I don't know the nuances of each as opposed to the other enough, I'm sorry to say.

You might just want to stick with the routine as outlined. Let me see if I can find you a resource...

[smitsky]

Originally Posted by twistedbydezign

Should I go lighter on deadlift day?

Again, if you are going heavy on one exercise, I wouldn't go heavy on the other.

[smitsky]

Have you seen this: http://forum.bodybuilding.com/showthread.php?t=998224

If not, take a look at it, and let me know if you need further resources.

[J_Bo]

I like Glut/ham extentions... I wouldn't do sldls or rdls on dl day... just too much for the lower back.

[twistedbydezign]

Originally Posted by smitsky

Have you seen this: http://forum.bodybuilding.com/showthread.php?t=998224

If not, take a look at it, and let me know if you need further resources.

I've seen it, that's what I use for the most part. I'm just asking for help because I've always used squats for glutes and hammies as per Starting Strength. Now that I can't do those for a while, I just wanted to know if you had any suggestions.

So right now, I'll do SLDLs or RDLs on Monday and Friday for my hammies and glutes. On Wednesday, would good mornings be alright for my hammies or will they still put too much stress on my back prior to deadlifts? Also, I haven't done GHRs before, I'm not sure if my gym has the GHR chair thing. Is it still worth it to do them on the ground even though it's only partial ROM? I don't have a training partner so what could I use to stabilize my legs?

[smitsky]

I had a very good conversation with one of the Moderators here who is a Professional Strongwoman - Titania. We both agreed that one should not be afraid to try different training regimens, and different levels of training intensity.

That being said, I think you could experiment with hitting your Hamstrings, Glutes, and Lower Back gradually harder and harder, and then pull back on the training and observe the effect. Smolov does this with the Squat.

Always lift safely, and try to up any training volumes and intensities gradually, to get your system accoustomed to them...

[Hard Drive]

Originally Posted by Unsterblich

Try the great good morning. Nuff said.

Why do good mornings if one has already done deadlifts?

Why not box jumps or simply do leg curls and get on the inny outy machine and hammer the glutes there?

Pistol squats.

Stepups.

Plenty of exercises.

If you're gonna do deadlift and then good mornings and then RDL or whatever, why not simply just do a bunch more sets of deadlift?

[smitsky]

Originally Posted by twistedbydezign

I've seen it, that's what I use for the most part. I'm just asking for help because I've always used squats for glutes and hammies as per Starting Strength. Now that I can't do those for a while, I just wanted to know if you had any suggestions.

So right now, I'll do SLDLs or RDLs on Monday and Friday for my hammies and glutes. On Wednesday, would good mornings be alright for my hammies or will they still put too much stress on my back prior to deadlifts? Also, I haven't done GHRs before, I'm not sure if my gym has the GHR chair thing. Is it still worth it to do them on the ground even though it's only partial ROM? I don't have a training partner so what could I use to stabilize my legs?

In Powerlifting, the Squat comes mostly from the Hamstrings, since we are required to go below parallel and drive up out of the hole. We focus a lot on exercises such as SLDLs, RDLs, the Good Morning Exercise etc. to accomplish this.

Try to get a GHR setup (chair). See if you can improvise something if you can't get one.

If you plan to go heavy on Deadlifts, do light Good Mornings on Wednesday.

[smitsky]

Originally Posted by Kalt

Why do good mornings if one has already done deadlifts?

Why not box jumps or simply do leg curls and get on the inny outy machine and hammer the glutes there?

Pistol squats.

Stepups.

Plenty of exercises.

If you're gonna do deadlift and then good mornings and then RDL or whatever, why not simply just do a bunch more sets of deadlift?

Good points.

[twistedbydezign]

Originally Posted by smitsky

In Powerlifting, the Squat comes mostly from the Hamstrings, since we are required to go below parallel and drive up out of the hole. We focus a lot on exercises such as SLDLs, RDLs, the Good Morning Exercise etc. to accomplish this.

Try to get a GHR setup (chair). See if you can improvise something if you can't get one.

If you plan to go heavy on Deadlifts, do light Good Mornings on Wednesday.

What is the difference between SLDLs and RDLs? They look pretty similar.

I will be on the lookout for a GHR chair. I've always wanted to try this but I don't think I've seen a chair in the two gyms I go to (local rec centre and my university gym) although I'm probably not looking hard enough. Will I make decent gains doing GHRs on the floor or are the chair versions much better due to complete ROM?

[smitsky]

Originally Posted by twistedbydezign

What is the difference between SLDLs and RDLs? They look pretty similar.

I will be on the lookout for a GHR chair. I've always wanted to try this but I don't think I've seen a chair in the two gyms I go to (local rec centre and my university gym) although I'm probably not looking hard enough. Will I make decent gains doing GHRs on the floor or are the chair versions much better due to complete ROM?

Kalt recommended Pistol Squats. How injured are your Quads? You will want to get some blood flow into them, as this will help speed recovery.

[Hard Drive]

Exactly. Good mornings will not help your squats as far as the hamstrings are concerned. They train the hamstrings from a straight legged position and not a 90 degree bent position. Sure they train your lower back and glutes a bit. Sure they're a GREAT hamstring exercise. But as far as teaching the hamstrings to contract at 90 degrees or below, leg curls are superior. Leg curl is probably one of the most looked over hamstring supplementals in powerlifting and weightlifting. I know I'm much more solid pushing out of a rock bottom squat when I'm including hamstring curls into my routine, as are all the lifters on my team, Team Savannah who do it. Funny, me and the other guys who are bringing in the medals are also the ones who do all those, "non functional" exercises too... oh my, it can't be true!

[smitsky]

I have never tried GHR off of the floor. I don't know.

[twistedbydezign]

Originally Posted by smitsky

Kalt recommended Pistol Squats. How injured are your Quads? You will want to get some blood flow into them, as this will help speed recovery.

Hmm, never heard of pistol squats before. Have a good link?

My left quads are fine but my right will get really painful as I squat towards parallel and if I go up the hole from below parallel. Also, they hurt if I put a bit of pressure on them while standing (e.g. stepping really hard on the ground) or jumping. My right quads are pretty sapped of their strength.

[smitsky]

Originally Posted by Kalt

Exactly. Good mornings will not help your squats as far as the hamstrings are concerned. They train the hamstrings from a straight legged position and not a 90 degree bent position. Sure they train your lower back and glutes a bit. Sure they're a GREAT hamstring exercise. But as far as teaching the hamstrings to contract at 90 degrees or below, leg curls are superior. Leg curl is probably one of the most looked over hamstring supplementals in powerlifting and weightlifting. I know I'm much more solid pushing out of a rock bottom squat when I'm including hamstring curls into my routine, as are all the lifters on my team, Team Savannah who do it. Funny, me and the other guys who are bringing in the medals are also the ones who do all those, "non functional" exercises too... oh my, it can't be true!

Yeah, I'm sure you have some excellent point re: Leg Curls. Unfortunately my training partner is an old Russian guy who is so focused on Westside Barbell training principles that he avoids these and similar exercises like the plague

[Hard Drive]

Originally Posted by smitsky

I have never tried GHR off of the floor. I don't know.

well, judging by your sig you're probably too busy doing all your other compounds that you never think about all that other stuff.

keep up your compounds for another year, till you hit 2Xbw squat, 3Xbw deadlift, and basicly get a great weight on all your lifts, then drop the tempo a bit and do more supplementals/isolations.

[twistedbydezign]

Originally Posted by Kalt

Exactly. Good mornings will not help your squats as far as the hamstrings are concerned. They train the hamstrings from a straight legged position and not a 90 degree bent position. Sure they train your lower back and glutes a bit. Sure they're a GREAT hamstring exercise. But as far as teaching the hamstrings to contract at 90 degrees or below, leg curls are superior. Leg curl is probably one of the most looked over hamstring supplementals in powerlifting and weightlifting. I know I'm much more solid pushing out of a rock bottom squat when I'm including hamstring curls into my routine, as are all the lifters on my team, Team Savannah who do it. Funny, me and the other guys who are bringing in the medals are also the ones who do all those, "non functional" exercises too... oh my, it can't be true!

Actually I started doing lying leg curls last workout session, they make my hams feel great. What position should my feet be in (i.e. how should they be pointed) in order to make the best gains?

[smitsky]

Try this:

[twistedbydezign]

Originally Posted by smitsky

Try this:

I just tried that, it really hurts my right quads.

[smitsky]

Thanks Kalt.

I used to do these. I liked them.

Pederson Step-ups: http://www.uwlax.edu/strengthcenter/...%20Step-up.mpg

[smitsky]

Originally Posted by twistedbydezign

I just tried that, it really hurts my right quads.

Ok, if it really hurts, take it easy. You just may be able to ease into them and use them for rehab.

[twistedbydezign]

Originally Posted by smitsky

Ok, if it really hurts, take it easy. You just may be able to ease into them and use them for rehab.

Ok, I will try easing into them. Man, I really miss doing squats.

I appreciate your help in all of this! +rep

[smitsky]

Try your best to rehab your injury, and get back to Squats as soon as you can.

I'm in the same boat

I am recovering from nerve damage due to Sciatica that I sustained after a meet this past Fall.

[tarun_s]

Originally Posted by Kalt

Exactly. Good mornings will not help your squats as far as the hamstrings are concerned. They train the hamstrings from a straight legged position and not a 90 degree bent position. Sure they train your lower back and glutes a bit. Sure they're a GREAT hamstring exercise. But as far as teaching the hamstrings to contract at 90 degrees or below, leg curls are superior. Leg curl is probably one of the most looked over hamstring supplementals in powerlifting and weightlifting. I know I'm much more solid pushing out of a rock bottom squat when I'm including hamstring curls into my routine, as are all the lifters on my team, Team Savannah who do it. Funny, me and the other guys who are bringing in the medals are also the ones who do all those, "non functional" exercises too... oh my, it can't be true!

why would you do leg curls and not ghr's?

[twistedbydezign]

Originally Posted by smitsky

Try your best to rehab your injury, and get back to Squats as soon as you can.

I'm in the same boat

I am recovering from nerve damage due to Sciatica that I sustained after a meet this past Fall.

Hope you recover ASAP! It definitely sucks not being able to squat, I feel so lame and incomplete when I don't have a huge bar on my back.