Dead lifts vs straight leg dead lifts

[mitch9518]

Your thoughts on doing both of these the same day versus alternating them each week. Pros and cons of each?

Thanks

[Marius_Ursus]

Yes!

[mitch9518]

Yes!

yes to doing both the same week, or alternating??

[Marius_Ursus]

yes to doing both the same week, or alternating??

Six weeks to three months of one then six weeks to three months of the other.

Or not.

Give it a try and see what kind of results you get. There's not perfectly right way to play this iron game because everyone is going to respond different with variables of genetics, diet, appetite, sleep, time off, training conditioning...

I pretty much alternate in six week rotations:

1) DL and RDL (Romanian, which is almost the same thing as a straight-leg deadlift) in the same workout 3 sets of one, 3 sets of the other
2) DL and RDL broken up as DL two days out of the week and RDL one day out of the week
3) DL one time per week and RDL in the next week

If your goal is to bulk/lean/sculpt and eventually have a bodybuilder's aesthetic, if you're relatively untrained right now, it won't make much of a difference until a year or so down the line. If you're more after strength and/or endurance it won't ever matter in the long haul much one way or the other.

[ironwill2008]

I do Deadlifts on "back" day, and either SLDL's or Romanian Deadlifts on "leg" day.

IMO, each tax the lower back significantly, to such a degree that I'd never recommend they be done in the same workout.

[mitch9518]

I do Deadlifts on "back" day, and either SLDL's or Romanian Deadlifts on "leg" day.


IMO, each tax the lower back significantly, to such a degree that I'd never recommend they be done in the same workout.

tomorrow's leg day, may try the sldl. Thanks.

[v1l2u5]

I do Deadlifts on "back" day, and either SLDL's or Romanian Deadlifts on "leg" day.

IMO, each tax the lower back significantly, to such a degree that I'd never recommend they be done in the same workout.

I do the same thing and 100% agree with the not doing them in the same w/o.

[socket]

I do Deadlifts on "back" day, and either SLDL's or Romanian Deadlifts on "leg" day.

IMO, each tax the lower back significantly, to such a degree that I'd never recommend they be done in the same workout.

^^^^^^^^^I go along with what Ironman said

[ScubaDave]

Yep - ditto the above.

Straight Leg deadlifts are predominantly a hamstring exercise, whereas traditional deadlifts are a back exercise. Even IF I trained legs and back on the same day, I wouldn't do these exercises in the same workout for the reasons mentioned above.

And, if you can do a back workout and a leg workout on the same day, you're either super-human (doubtful), or not working hard enough.

[mitch9518]

Yep - ditto the above.

Straight Leg deadlifts are predominantly a hamstring exercise, whereas traditional deadlifts are a back exercise. Even IF I trained legs and back on the same day, I wouldn't do these exercises in the same workout for the reasons mentioned above.

And, if you can do a back workout and a leg workout on the same day, you're either super-human (doubtful), or not working hard enough.

I don't wear superman's cape!

[gun-G]

Squats and SLDL go together like PB & J...

[Brackneyc]

Squats and SLDL go together like PB & J...

I do them ^^^ one after the other (squats, and then SLDL). Combined, they are without a doubt, my two favorite exercises.

[Stenn]

I wouldn't do deads and SLDLs on the same day. If you did deads first, the SLDLs would almost be redundant and if you did the SLDLs first, you wouldn't be able to deadlift worth a damn.

When I've done SLDLs, I did them later in the workout after squats in sets of 8 to 12. I've never done them at fewer reps because, like goodmornings and hypers, I consider SLDLs to be an assistance exercise for my squats and deads.

[AKMass]

I don't wear superman's cape!

Do you spit in to the wind, or pull the mask of the Lone Ranger?

[dungeonmistress]

i do both on delts/hamstrings training day: deads first, followed by stl's, then i do weighted hyperextensions with a 55 lb dumbbell, then finish off with leg curls.

[gun-G]

^
^
^
You are an ANIMAL

[mitch9518]

i do both on delts/hamstrings training day: deads first, followed by stl's, then i do weighted hyperextensions with a 55 lb dumbbell, then finish off with leg curls.

Wow!!! I hurt just reading this!

[dungeonmistress]

^
^
^
You are an ANIMAL

one of my better qualities. :P

[dungeonmistress]

Wow!!! I hurt just reading this!

oh it hurts sooooo good! when i do hypers, i hold at the top of the rep for a count of 3. after all of this torture, i further hose my hammies by doing 30 minutes on the dreadmill at 15% grade (the highest level you can go) for a nice burn. when i get off i can barely bend over to pick up my gear. woo hoo!!

[mitch9518]

oh it hurts sooooo good! when i do hypers, i hold at the top of the rep for a count of 3. after all of this torture, i further hose my hammies by doing 30 minutes on the dreadmill at 15% grade (the highest level you can go) for a nice burn. when i get off i can barely bend over to pick up my gear. woo hoo!!

Burn?? They must be on fire. I bet you set off the sprinklers!

[dungeonmistress]

Burn?? They must be on fire. I bet you set off the sprinklers!

HA! i try not to, it would ruin my 'do.

[caseykaldal]

They are both good. They hit the body in two totally differnet ways. Regular dead are easier on the lower back, if form is good. Murder if its bad.

Cheers,

Casey Kaldal


www.AdviceForPersonalTrainers.com | www.RockStarFitnessJobs.com
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[Sackett]

I did them during the same routine following an Ed Coan routine in Flex Magazine a couple of years ago. It was only 2 sets of 8 to 10 and I have always remembered something Lee Haney said about SLDL and that was to go heavy enough to get a good work out but never go real heavy. It was not a bad routine coming from a magazine and it was only for 8 weeks.

[mikieson]

I will only give my views on stiff leg deads. I think these are what totally killed my left knee back 2 months ago. Couldnt even lift my leg 1" and it hurt like h%^...I think I tore something ripped something? Not sure. I was doing them very slowly and light weight as well. So please be careful doing them.

Just like my back, my knee has now changed my life forever. No longer can I run like I did.

[jgreystoke]

I think you mean STIFF leg deadlifts.

STRAIGHT leg deads are necessarily round back deads. The pull of the hams on the pelvis tucks in your tail and your low back rounds. This a conditioning exercise best done with light weights or even an empty bar. I can use a fair weight in it but I'm all back.

STIFF LEG deads are not really straight leg at all. They are almost straight leg. You must UNLOCK YOUR KNEES, and forget about them, before you reach down for the bar which is touching your knees. You go down by sticking your butt back back back. The bar is pulled from the floor every rep. You reset between every rep. If you don't, the form deteriorates toward the end of the set. If the next rep ain't going up in good form, terminate the set. Or finish rest pause fashion, taking a few deep breaths before finishing your reps.

You only lock your knees at the very top. If you lock your knees prematurely on the way up, you can force your low back to round due to the aforementioned pull of the hams on the pelvis. Don't expect to add 5 lbs next session. You might think tying your laces was too strenuous a workout for your back.

If you don't pull from the floor, you are doing something like the misnamed Romanian dead. Deadlifts were so called because you pulled every lift as a dead weight from the floor. By not using the bounce from the previous negative, you have to use brute strength to pull from a dead stop.

[Karl_Hungus]

I do Deadlifts on "back" day, and either SLDL's or Romanian Deadlifts on "leg" day.

IMO, each tax the lower back significantly, to such a degree that I'd never recommend they be done in the same workout.

^^ Exactly this.

Not sure why you'd want to do them same workout anyway.

[mitch9518]

^^ Exactly this.

Not sure why you'd want to do them same workout anyway.

I tried them on leg day, but I had done deadlifts the day before. Did NOT do right. Need more time in between, but I see the value.