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  1. #1
    Registered User matt72178's Avatar
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    Does Stiff-leg deadlift work for lower back?

    I used to perform SLDL for my lower back. I know it's pretty dangerous if don't perform correctly, so I use more lighter weight than conventional deadlift. And I heard 3 times from other people, they told me I should bend my leg slightly, don't use all lower back. Is that true? But one experienced powerlifter told me that I do fine as long as my head and neck keep straight all time.
    Who should I listen to?
    Thanks.
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  2. #2
    Supplement Logger papi93's Avatar
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    I would use either good mornings, reverse hypers, hypers, etc. over stiff-legged deadlifts for lower back.

    With SDL's, the lower back is a prime mover, due to its rounding out. During the SDL, your lower back is placed under a lot of stress and is more suspectible to injury. Once the back starts to round out, the pressure on your lower back increases throughout the range-of-motion. You need to start conservative, with the resistance, and increase loading gradually. With this rounded back position, your back is handling a load that is ten times of what is in your hands.

    I'm not saying it is a bad exercise, just that you need to be very careful with it.
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  3. #3
    Traps R' Us HawkLifter55's Avatar
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    Originally Posted by papi93 View Post
    I would use either good mornings, reverse hypers, hypers, etc. over stiff-legged deadlifts for lower back.

    With SDL's, the lower back is a prime mover, due to its rounding out. During the SDL, your lower back is placed under a lot of stress and is more suspectible to injury. Once the back starts to round out, the pressure on your lower back increases throughout the range-of-motion. You need to start conservative, with the resistance, and increase loading gradually. With this rounded back position, your back is handling a load that is ten times of what is in your hands.

    I'm not saying it is a bad exercise, just that you need to be very careful with it.
    Totally agree Papi, that's why I only go a little past my knees with SDL. I don't feel as much stress on my lower back and my hamstrings feel it even more, which is what I though the primary muscle group was for this exercise.
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  4. #4
    ♦ ɴɣϲ ϲrew ♦ Phenom01's Avatar
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    I disagree with papi. As long as your form is good you shouldn't have any problems. It also depends on the weight and reps. If you are going super heavy 1-3 reps then yes it can lead to an injury. But then again IMO good mornings are far more dangerous. WIth good mornings you have to keep the bar balanced and if you lose your grip it can sprain your neck. Also it places more stress on your back.
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  5. #5
    Supplement Logger papi93's Avatar
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    Originally Posted by Phenom01 View Post
    I disagree with papi. As long as your form is good you shouldn't have any problems. It also depends on the weight and reps. If you are going super heavy 1-3 reps then yes it can lead to an injury. But then again IMO good mornings are far more dangerous. WIth good mornings you have to keep the bar balanced and if you lose your grip it can sprain your neck. Also it places more stress on your back.
    Rounded back good mornings or flat back? There is a big difference.
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