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  1. #1
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    IS STRAIGHT LEGGED DEAD-LIFT BAD FOR YOU? (come here)

    Straight legged dead-lift works both the back and hamstrings, is it bad for your lower back? Why is it listed in one of the exercises to avoid?


    And can you guys tell me what dumbbell exercises I can do for my back and hamstrings? For my back I have been doing the bent over dumbbell row and dumbbell dead-lift. What else?
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  2. #2
    In search of the Q-pack.. XADO's Avatar
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    One said once that straight legged deadlifts are only for girls....

    Would you believe that gibberish? .....

    I'd say..... exercises should not be avoided, but should be done with the utmost care for safety and perfect form.

    Back (lower) and hams are worked by STRAIGHT LEGGED DEAD-LIFT (DB, BB, whatever weight).
    If your body cannot handle it, make sure sheer willpower will.....
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  3. #3
    Registered User GeneralSerpant's Avatar
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    Haven't heard those forwards (four words) used in such order on this forum. I forgot when I gave up trying to find out if people meant it when they typed SLDL.
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    In search of the Q-pack.. XADO's Avatar
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    I gave up using semantics.....SLDL...straight, stiff,.....same thing I guess.... :P.....
    If your body cannot handle it, make sure sheer willpower will.....
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    Registered User GeneralSerpant's Avatar
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    My hamstrings get major swell the days following straight-leg deadlift.
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  6. #6
    Registered User Reidallaboutit's Avatar
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    SLDLs are a great hamstring builder. When done properly there is no undue strain placed on the lower back. One thing to remember when performing these as opposed to a deadlift is placing the bar slightly further out in front of tour toes rather than dragging the bar up the shins. It will place more emphasis on your hams. Be sure to always maintain your natural arch in the lumbar as you would with any exercise. There are plenty of videos on here and youtube to walk you through proper form and technique.
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  7. #7
    Registered User Reidallaboutit's Avatar
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    You can also look up romanian deadlift....same thing. Glute ham raises are also great ham builders or single leg deadlifts with dumbells or you can try the leg press with a "sumo stance" That will place the load on your hams big time.
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    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Reidallaboutit View Post
    You can also look up romanian deadlift....same thing. Glute ham raises are also great ham builders or single leg deadlifts with dumbells or you can try the leg press with a "sumo stance" That will place the load on your hams big time.
    smh

    Romanian deadlifts are not the same thing as either form of SLDL.

    Stiff-legged Deadlift and straight-legged deadlift are not the same thing.
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  9. #9
    Registered User Reidallaboutit's Avatar
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    Originally Posted by chazzy1864 View Post
    smh

    Romanian deadlifts are not the same thing as either form of SLDL.

    Stiff-legged Deadlift and straight-legged deadlift are not the same thing.
    Guess ur right. Learn somethin new every day. Never realized the differences.
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  10. #10
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Reidallaboutit View Post
    Guess ur right. Learn somethin new every day. Never realized the differences.
    Here is a good article showing the differences in RDL and Stiff-legged deadlifts:
    http://www.bodyrecomposition.com/tra...l-vs-sldl.html


    FTR, I don't think most people really do straight-legged deads (knees locked) anymore, or why they would.
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    From “KINESIOLOGY OF EXERCISE” by Michael Yessis book page number: 34-35 You can do a stiff-leg deadlift, but only if you have great hamstring flexibility and a strong back. If you do not have the necessary flexibility and strength, you will have to bend your spine to reach the weight. Lifting in this position can be very dangerous to the lumbar spine. When pulling with your back rounded, you not only strain the erector spinae muscles greatly, but also strain the ligaments. Keep in mind that when the back is rounded as you bend forward, the forces involved are doubled or tripled very quickly. Because of this, you should not do the stiff-leg (or the regular) deadlift with a rounded back. In view of this information, it is amazing to see many athletes and bodybuilders trying for a greater range of motion when doing the deadlift. Some even stand on a bench so that the weights can drop below the level of the bench when they do the exercise. However, in going through such an extreme range of motion, the back is rounded and, in time, these athletes develop injuries. What is even more amazing is that this type of flexibility is not needed in any sport, and it does not create greater strength of the muscles involved because the major load falls on the ligaments. If you need this range of motion, do the good morning until you can lower your head and shoulders (with the spine arched) down to about knee level. Then you will have the prerequisite hip joint and back strength to do the stiff-leg deadlift through a maximum range.
    you can if you think you can.
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  12. #12
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    Just like any exercise, it is bad for you if you do them wrong. SLDL's are a great hamstring builder, but the flexibility must be there to make it the most effective. If you cannot bend down and touch your toes without rounding your back, this isn't the exercise for you. The key to performing SLDL's properly, is to stick your butt out as far as possible when bending. This allows you to keep your back straight, while placing the emphasis on your hamstrings.
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    What's the difference between the Romanian Dead-lift and the common dead-lift people do at the gym? The same?
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    Originally Posted by WERELEO View Post
    What's the difference between the Romanian Dead-lift and the common dead-lift people do at the gym? The same?
    Not at all.

    I bet if you clicked on the deadlifting 101 sticky, much more of this would become clear. *gasp* What a novel idea.... checking the stickies. Whodathunkit?
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    t-nation.com/free_online_article/sports_body_training_performance/romanian_vs_stifflegged_deadlifts
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    there is a major diffreence between bending at the hips and bending at the waist. Life previously stated the forces on your spine double and triple when the lower back is rounded when lifting anything
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    Stiff-legged deadlift: a form of deadlift where the knees maintain the same angle throughout the lift.

    Straight-legged deadlift: a form of stiff-legged deadlift where the angle the knees hold is 180 degrees (straight, locked) though normally slightly less for safety reasons.

    Romanian deadlift: a deadlift accessory exercise performed by Romanian lifter Nicu Vlad which isn't actually a deadlift because it involves lifting a bar off pins, lowering it down the legs, and bringing it back up. Since it begins with eccentric and concentric is the 2nd portion, it is the reverse of a deadlift.

    Since 'reverse deadlift' is taken by behind the back deadlifts (aka hack squats) we should call it an undead lift or a Vladlift. It is also not stiff-legged because the knees are locked at the top and do bend slightly as the bar descends.

    http://www.haskestrength.com/2010/04...ft-or-rdl.html
    Originally Posted by Jim Schmitz
    Nicu .. proceeded to do this lift, a combination stiff-leg deadlift and regular deadlift, but actually neither. He did several sets, working up to 250 for triples.

    Someone watching asked what the exercise was he was doing. Nicu just shrugged his shoulders and said it was to make his back strong for the clean. Dragomir also said the same; it was just a lift that Nicu had developed for his back and clean. Well, then everyone was really interested and asked Nicu to demonstrate it with lighter weights and describe how to do it. Someone taking notes asked what this lift was called. There was a long pause and Nicu and Dragomir didn’t have a name, so I said, “Let’s call it the Romanian deadlift or RDL for short,” and every one agreed and there you have the birth of the RDL.
    Nicu and Drago are too freakin' humble and wanted to be nationalistic. I don't like it: it's their lift, not Romania's, and it's not a deadlift. Vlad+Dragomir = it's freaking Dracula, so it's Vladlift: the unDead lift.
    Last edited by Tyciol; 02-09-2012 at 01:11 PM.
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    Originally Posted by amuse702 View Post
    t-nation.com/free_online_article/sports_body_training_performance/romanian_vs_stifflegged_deadlifts
    Thanks for this link, I see that I can use the semi legged dead-lift to work my back and hamstrings (rather than using the riskier straight legged dead-lift).
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