Where should soreness be felt post straight leg dead lifts?

[majorchamp]

Did them with some serious weight tonight...was curious where I should feel soreness "if" they were done correctly and with good form.

I felt like I used good form, but thought I would ask the question.

Thanks

[Senecan]

teh hammies

[NYPat]

SLDL for lower back, Romanian deadlifts for hamstrings.

[majorchamp]

SLDL for lower back, Romanian deadlifts for hamstrings.

I thought I saw in a video that the glutes are used, so I suggest they might be a bit sore too?

Probably won't feel anything till tomorrow at 4pm lol.

[futureMOUNTIE]

Should feel it soon after if you really killed the muscle.

[joebrosef]

back and hammies mostly

[majorchamp]

Should feel it soon after if you really killed the muscle.

When I first did squats last week...I felt it for 4 days LOL.

I did good tonight with SLDL, but I tend to have a 18-20 hr window before the DOMS hit me.

[JacqueAttack]

SLDL for lower back, Romanian deadlifts for hamstrings.

I thought it was the other way around? Doesn't the romanian DL have a shorter ROM so you can focus on your lower back?

[s3an87]

I get a ****load of soreness in my Hamstrings usually if I haven't done them in awhile, and also glutes.

[Ka0s]

Despite what some people may tell you, these always torch my hamstrings

[aman88]

depends how your hip posture was throughout the movement and if you pinch back at the top.

generally, hamstrings, lower back, and glutes.

[chazzy1864]

SLDL for lower back, Romanian deadlifts for hamstrings.

^ This

I thought I saw in a video that the glutes are used, so I suggest they might be a bit sore too?

Probably won't feel anything till tomorrow at 4pm lol.

^ A little of that

I thought it was the other way around? Doesn't the romanian DL have a shorter ROM so you can focus on your lower back?

Not if you do a textbook form.

SLDL involves stiff legs, a rounding of the back and the bar traveling away from the body.
RDL involves pushing hips back, keeping back arched and bar near the body.

Rack pulls are the shorter ROM to overload the back.

This article perfectly explains the SLDL / RDL
http://www.bodyrecomposition.com/tra...l-vs-sldl.html

[Ka0s]

^ This

^ A little of that

Not if you do a textbook form.

SLDL involves stiff legs, a rounding of the back and the bar traveling away from the body. RDL involves pushing hips back, keeping back arched and bar near the body.

Rack pulls are the shorter ROM to overload the back.

This article perfectly explains the SLDL / RDL
http://www.bodyrecomposition.com/tra...l-vs-sldl.html

Wat

[chazzy1864]

Wat

SLDL involves stiff legs, a rounding of the back and the bar traveling away from the body.

[chazzy1864]

Another good article outlining the dead variations:
http://www.emusclemag.com/content.php?cat=3&id=1323

[majorchamp]

I followed this particular form last night:



I don't have any soreness (yet) in my hamstrings. I do a bit in the upper back of my thights, but also between my shoulder blades where I would try to pinch my shoulder blades at the top.

[k9pit]

Hams and Glutes

superset them with Full ROM leg press for additional "fun"

[majorchamp]

oh lawd....I done got my terminology screwed up

Yes, my hamstrings are feeling it right now. For some stupid reason I was thinking hamstrings = calf muscles LOL. derp.

Anyways, I feel soreness in my hamstrings, not so much my gluts right now, and between my shoulder blades.

[xaltair]

oh lawd....I done got my terminology screwed up

Yes, my hamstrings are feeling it right now. For some stupid reason I was thinking hamstrings = calf muscles LOL. derp.

Anyways, I feel soreness in my hamstrings, not so much my gluts right now, and between my shoulder blades.

If you feel it between shoulderblades then you were using that to lift the weight and your hams to support you, so you didn't put enough force on the lower back. You're supposed to feel sore in your lower back and a bit in your hams, the upper back/shoulder blades area/lower traps shouldn't feel any soreness since you're not supposed to lift the weight with yours. You may also be sore in your abs if you stiffen them when you go back up for stability.
I'm not sure how much weight is a lot of weight, but STL are not really about monster weight, especially if you're new at doing them you can hurt yourself in many ways. You should also make sure you stretch your hams and your back before doing them and that you're warmed up. I do mine as the last exercise on my leg days, so after i've killed my quads, calves and hams with the leg exercise i do the STL's for my lower back. You also have to make sure you go slow, not fast. In terms of weight I use anywhere from 135lbs for 10 reps to warm up to 185lbs for 4-6reps, I'm working my way up to 200lbs which I used to last year and then stopped doing them for a while due to a pulled muscle so now starting at the beginning again.

Basically do this:
"Stiff-Legged Deadlift
Targets: Lower back
Difficulty: 4
Key Features: Legs stay straight, bar is away from the body, lower back is rounded so don’t go too heavy.
Do it Right:
• Stand holding a loaded barbell with an overhand grip.
• Keeping your legs and arms straight, bend forward at the waist to lower the bar toward the floor keeping the bar away from your body.
• Allow your lower back to round as you bend toward the floor.
• When the plates reach a few inches from the floor, reverse direction, rise up to the standing position and repeat."

[chazzy1864]

I followed this particular form last night:

[youtube]4UfYR06-A0k[youtube]

I don't have any soreness (yet) in my hamstrings. I do a bit in the upper back of my thights, but also between my shoulder blades where I would try to pinch my shoulder blades at the top.

That is a hybrid SLDL/RDL. It is what you'll find most people doing in the gym.

[PeterGibbons316]

That is a hybrid SLDL/RDL. It is what you'll find most people doing in the gym.

To go from that to an SLDL what do you do, round the back more?
To go from that to an RDL what do you do, bend the knees more?

The video is almost exactly what I have been doing, and I thought I was doing RDLs.

And for the OP - I get soreness in my glutes more than anything, but also hams and lower back. I do the exercise primarily to strengthen my lower back though.

edit: n/m, read your link and got the answer I was looking for. I have been doing RDLs more or less. I don't do them with locked knees like in the vid posted, but I don't think I'm bending my legs as much as I should - will have to work on that. I'm terrified to do SLDLs though because of the rounding of the back.

[chazzy1864]

To go from that to an SLDL what do you do, round the back more?
To go from that to an RDL what do you do, bend the knees more?

The video is almost exactly what I have been doing, and I thought I was doing RDLs.

And for the OP - I get soreness in my glutes more than anything, but also hams and lower back. I do the exercise primarily to strengthen my lower back though.

SLDL, allow the bar to travel away from the body (don't push the hips back like on RDL), if you want to follow textbook, you round the back at the end. Which is why the idea for using a step to elevate yourself first came about. Now i see people who use steps for no real apparent reason.

RDL, bend legs and keep pushing hips back.

edit: saw your edit. The bending of the legs isn't the important part. Mainly keep back arched and shove your hips back as you lower the bar. You want to keep your knees from traveling forward. The second link I posted outlines both of them as well (with different wording/examples).

[majorchamp]

If you feel it between shoulderblades then you were using that to lift the weight and your hams to support you, so you didn't put enough force on the lower back. You're supposed to feel sore in your lower back and a bit in your hams, the upper back/shoulder blades area/lower traps shouldn't feel any soreness since you're not supposed to lift the weight with yours. You may also be sore in your abs if you stiffen them when you go back up for stability.
I'm not sure how much weight is a lot of weight, but STL are not really about monster weight, especially if you're new at doing them you can hurt yourself in many ways. You should also make sure you stretch your hams and your back before doing them and that you're warmed up. I do mine as the last exercise on my leg days, so after i've killed my quads, calves and hams with the leg exercise i do the STL's for my lower back. You also have to make sure you go slow, not fast. In terms of weight I use anywhere from 135lbs for 10 reps to warm up to 185lbs for 4-6reps, I'm working my way up to 200lbs which I used to last year and then stopped doing them for a while due to a pulled muscle so now starting at the beginning again.

Basically do this:
"Stiff-Legged Deadlift
Targets: Lower back
Difficulty: 4
Key Features: Legs stay straight, bar is away from the body, lower back is rounded so don’t go too heavy.
Do it Right:
• Stand holding a loaded barbell with an overhand grip.
• Keeping your legs and arms straight, bend forward at the waist to lower the bar toward the floor keeping the bar away from your body.
• Allow your lower back to round as you bend toward the floor.
• When the plates reach a few inches from the floor, reverse direction, rise up to the standing position and repeat."

Thanks. Yea I agree I probably lifted a bit too much with my upper back, though I felt my form was good, I just targeted the lifting motion incorrectly.

My abs don't feel much. I don't understand how the lower back is rounded, in that video he makes sure his butt stays stuck out, unless that is what you mean by rounded..kind of like a shallow "U". When you said rounded.

[JacqueAttack]

SLDL, allow the bar to travel away from the body (don't push the hips back like on RDL), if you want to follow textbook, you round the back at the end. Which is why the idea for using a step to elevate yourself first came about. Now i see people who use steps for no real apparent reason.

RDL, bend legs and keep pushing hips back.

edit: saw your edit. The bending of the legs isn't the important part. Mainly keep back arched and shove your hips back as you lower the bar. You want to keep your knees from traveling forward. The second link I posted outlines both of them as well (with different wording/examples).

Isn't rounding your back easily injury prone? Or am I missing something here. When I do SLDLs, I can maintain a flat back but knees do not bend. Am I doing them wrong then?

[futureMOUNTIE]

Sumo deadlifts are my preferred method.

[chazzy1864]

Isn't rounding your back easily injury prone? Or am I missing something here. When I do SLDLs, I can maintain a flat back but knees do not bend. Am I doing them wrong then?

Hence, them advising you to go light and using a very controlled motion.


If you allow the bar to travel away from the body it will still help shift emphasis to the back, but not as much as with a textbook SLDL.

edit: to elaborate, when the back rounds it transfers the majority of the load from the legs to the back. It is a way to place much more load on the low back. (Think about when doing squats and experiencing low back rounding, how pumped/fatigued your back gets).

[PeterGibbons316]

Sumo deadlifts are my preferred method.

I see why you like that method.

[terman1]

I see why you like that method.

x2

[Tyciol]

Question: do you have to lock the knees for it to be a 'straight' leg deadlift?

Also, since neither are supposed to have knee motion occuring, wouldn't this mean that the straight leg deadlift is a form of stiff-legged which indicates a given ankle of knee extension and that there are multiple variations of stiffs depending on how much it is kept bent?

[terman1]

Question: do you have to lock the knees for it to be a 'straight' leg deadlift?

Also, since neither are supposed to have knee motion occuring, wouldn't this mean that the straight leg deadlift is a form of stiff-legged which indicates a given ankle of knee extension and that there are multiple variations of stiffs depending on how much it is kept bent?

Can someone tell me what are the main differences between a straight leg deadlift and a stiff-legged deadlift? I never heard of them being referred to as two separate exercises before and always thought they were just interchangeable terms for the same exercise.