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  1. #1
    pro sports gambler blast00's Avatar
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    alternative to Stiff Leg DeadLift?

    I am unable to really properly do Stiff Legged Deadlifts due to hamstring inflexibility.

    Currently on my legs day workout I do:
    Squats
    Lying Leg Curls
    Leg Press
    Stiff Legged Deadlift (need alternative)
    Leg Extensions
    Seated Leg Curl
    Standing Calve Raise
    Seated Calve Raise

    does anyone know a good alternative to Stiff Legged Deadlift that I can sub in? reps for help =)
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  2. #2
    The BACKMAN DJAuto's Avatar
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    How about Romanian DL?

    Regardless, you have a well rounded routine.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  3. #3
    Registered User XxCashMoneyxX's Avatar
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    do you really need 4 different hamstring exercises...squats crush your legs..then you do leg press then seated curls, lying curls, and stiff legged deadlifts...sounds like a lot to me and if your doing everything 100 % way too much...but bend your knees a little when you do it...don't have to be completely straight
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  4. #4
    babivore nextsuperhero's Avatar
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    Originally Posted by DJAuto View Post
    How about Romanian DL?

    Regardless, you have a well rounded routine.
    An RDL is a stiff leg DL.

    Are you working on increasing your hamstring & lower back flexibility? Doing a stretch for 5 secs, then releasing for 5 secs & repeating this 15x will improve your flexibility every session. Definitely incorporate it.

    Do you do tradtional DLs on back days?
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  5. #5
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  6. #6
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    Originally Posted by nextsuperhero View Post
    An RDL is a stiff leg DL.
    When you do RDLs you're bending at the knee and stiff legs you don't.

    OP you could try good mornings.
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  7. #7
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by nextsuperhero View Post
    An RDL is a stiff leg DL.

    Are you working on increasing your hamstring & lower back flexibility? Doing a stretch for 5 secs, then releasing for 5 secs & repeating this 15x will improve your flexibility every session. Definitely incorporate it.

    Do you do tradtional DLs on back days?
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    Originally Posted by Beachman View Post
    When you do RDLs you're bending at the knee and stiff legs you don't.

    OP you could try good mornings.
    I will also suggest good mornings if you really require another hamstring exercise.
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  8. #8
    pro sports gambler blast00's Avatar
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    Originally Posted by nextsuperhero View Post
    An RDL is a stiff leg DL.

    Are you working on increasing your hamstring & lower back flexibility? Doing a stretch for 5 secs, then releasing for 5 secs & repeating this 15x will improve your flexibility every session. Definitely incorporate it.

    Do you do tradtional DLs on back days?

    yes I do traditional DLs on back days.

    thanks for all the advice guys, keep it coming =)
    going to look into goodmornings, always kind of intimidated by them as they are a hard exercise to perfect.
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  9. #9
    babivore nextsuperhero's Avatar
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    Originally Posted by Beachman View Post
    When you do RDLs you're bending at the knee and stiff legs you don't.

    OP you could try good mornings.
    exrx.net disagrees. What would be the difference between straight-leg & stiff-leg then?
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  10. #10
    Home Gym User Beachman's Avatar
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    Originally Posted by nextsuperhero View Post
    exrx.net disagrees. What would be the difference between straight-leg & stiff-leg then?
    http://www.exrx.net/WeightExercises/...gDeadlift.html

    http://www.exrx.net/WeightExercises/...nDeadlift.html

    http://www.youtube.com/watch?v=PnBREGM7pE0
    Last edited by Beachman; 07-05-2009 at 12:06 PM.
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  11. #11
    Dodge Ball Champ bman2380's Avatar
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    This thread should be over...gave you best option (hyper extensions)...the pull is nice and great compliment to lying leg curl.
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  12. #12
    babivore nextsuperhero's Avatar
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    That's strange... I know they have a page for stiff-leg deadlift that has the hairy brunette man performing an RDL, they've had it for years.
    If I weren't on my phone I'd go looking for it.
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  13. #13
    Equipment Geek Mod Wildtim's Avatar
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    I really don't care what exrx.net says. The pictures of the exercises on their site look very different from the descriptions. The Romanian deadlift and the stiff legged deadlift have the same descriptions yet the stiff legged and straight legged have the same pictures. THat should tell you that something is screwed upt with their assessment of these exercises somewhere. As far as I'm concerned the stiff and straight legged are the same, and if you must refer to exrx.net I would use the description for the straight legged deadlift to do them.

    http://www.exrx.net/WeightExercises/...gDeadlift.html

    http://www.exrx.net/WeightExercises/...nDeadlift.html

    http://www.exrx.net/WeightExercises/...gDeadlift.html


    Personally I refer to the Deadlifting 101 thread. I have found it most accurate when compared to the majority of other sources out there. Especially with regard to Romanians which should start at the top while the others start at the bottom.
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  14. #14
    WhiteAfricanSpaceChrist peteskeys's Avatar
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    Originally Posted by Wildtim View Post
    I really don't care what exrx.net says. The pictures of the exercises on their site look very different from the descriptions. The Romanian deadlift and the stiff legged deadlift have the same descriptions yet the stiff legged and straight legged have the same pictures. THat should tell you that something is screwed upt with their assessment of these exercises somewhere. As far as I'm concerned the stiff and straight legged are the same, and if you must refer to exrx.net I would use the description for the straight legged deadlift to do them.

    http://www.exrx.net/WeightExercises/...gDeadlift.html

    http://www.exrx.net/WeightExercises/...nDeadlift.html

    http://www.exrx.net/WeightExercises/...gDeadlift.html


    Personally I refer to the Deadlifting 101 thread. I have found it most accurate when compared to the majority of other sources out there. Especially with regard to Romanians which should start at the top while the others start at the bottom.
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  15. #15
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    Originally Posted by bman2380 View Post
    GHR? Hyper extensions will be a little easier to start off with though. Why are you hami's inflexible? Injury? You should try to increase the flexibility with static stretching after your workouts and muscles are warm. SLDL's are a great exercise and it would be a shame to not be able to do them.
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  16. #16
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    Originally Posted by DJAuto View Post
    How about Romanian DL?

    Regardless, you have a well rounded routine.
    ^^^^
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    just try doin regular deadlifts they are also concetrated around that part of the area. OR you can try to do romanian deadlifts which are like a faster pace to a regular deadlift.
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  18. #18
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    Originally Posted by DJAuto View Post
    How about Romanian DL?

    Regardless, you have a well rounded routine.
    agreed


    also, i don't think hamstring inflexibility is a reason not to do it, it just means that you should use a smaller range of motion for it or like you said use Romanian DL. As time goes on you should get more flexible in that range, gradually.
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    Originally Posted by nextsuperhero View Post
    exrx.net disagrees. What would be the difference between straight-leg & stiff-leg then?
    http://www.exrx.net/WeightExercises/...nDeadlift.html

    ...looks like it says bend at the knees to me.
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  20. #20
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    if sldl is to hard due to flexibility than good mornings will be no better
    try strtching and incorporate donkey calf raises into calf workout to also help stretch the hammies
    my opinions are just that, opinions
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    Pull throughs
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    Originally Posted by nextsuperhero View Post
    An RDL is a stiff leg DL.
    Incorrect statement.

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    sumo leg press
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    Originally Posted by justin36253 View Post
    pull throughs
    ^x2
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    Originally Posted by blast00 View Post
    I am unable to really properly do Stiff Legged Deadlifts due to hamstring inflexibility.

    Currently on my legs day workout I do:
    Squats
    Lying Leg Curls
    Leg Press
    Stiff Legged Deadlift (need alternative)
    Leg Extensions
    Seated Leg Curl
    Standing Calve Raise
    Seated Calve Raise

    does anyone know a good alternative to Stiff Legged Deadlift that I can sub in? reps for help =)
    First off, improve your hamstring flexibility - its not hard.

    Try some DIMEL DEADLIFTS!!
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    Originally Posted by nextsuperhero View Post
    exrx.net disagrees. What would be the difference between straight-leg & stiff-leg then?
    Exrx.net makes mistakes.

    RDL:


    SLDL:
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    Reverse Hypers, glute ham raises or goodmornings all good options.
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    A stiff legged deadlift/romanian deadlift is about the best thing for improving hamstring flexibility. I would advise that unless something is badly wrong then stick with it and focus not on the amount of weight but on the stretch.

    A good morning may be a less painfull alternative.
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  29. #29
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    okay everyone, just came back from vacation, checked this thread very happy to see so many responses.

    will take a few days to rep everyone due to recharges, but I will do it =).

    1. I have VERY weak and inflexible calves, and VERY inflexible hamstrings. I feel the stretch when I do the SLDL, but I just don't feel any soreness. I will continue doing them for the stretch, but I need an exercise to try and increase strength I suppose.

    2. there is so much information ha I don't know what to do. It is a constant debate for me; Should I do exercises that I am bad at and try and keep working on form?? (like SLDL) or should I just do a different exercise that I will benefit from and stop wasting my time?
    once again; do you continue doing exercises week in and weekout trying to fix your form (esp in cases it is limited by inflexibility); or do you replace it with an exercise that will be effective. I am not getting what I am supposed to be getting out of the SLDL at this time. =(
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    Keep doing SLDL. It is the only way you will get better at them. Start light, very light and add 5 lbs per workout till it gets challenging. Then add 2.5 lbs if you can or just an extra rep per workout. Sooner or later you will get better and stronger.

    As an aside, I believe that squatting deep and heavy will be more beneficial that any hamstring only exercise.
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