Stiff-Legged Dead Lift or Dead Lift

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  1. #1
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    Stiff-Legged Dead Lift or Dead Lift

    Whats your preference for lower back?

    I do Stiff-Legged Dead Lifts, but wondered if there are any perks choosing
    one over the other for lower back.

    Thanks,
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    Regular DL's for lower back.

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    I think Stiffs are more hammy friendly

    But standards are the best for overall development and strength

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    I prefer stiff-legged... more emphasis on back.

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    I would think that SLDLs are better for hypertrophy because there is more of an emphasis on the negative portion of the lift. Deadlifts, in theory, should be better for strength and explosive power because you don't have the stretch reflex helping the concentric portion of the motion. Use both. I periodicially switch out one for the other.
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    SLDLs, if done correctly are to target the hams...
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    Quote Originally Posted by ChrisROCK
    SLDLs, if done correctly are to target the hams...
    http://www.exrx.net/WeightExercises/...gDeadlift.html

    Erector spinae are synergests, though. IMO, you can get a good low back WO from these. Almost as good as GM's.

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    Quote Originally Posted by du510
    http://www.exrx.net/WeightExercises/...gDeadlift.html

    Erector spinae are synergests, though. IMO, you can get a good low back WO from these. Almost as good as GM's.
    Most definately. I do SLDL for Hams AND back
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

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    Quote Originally Posted by Rocco32
    Most definately. I do SLDL for Hams AND back
    Exactly.... you and I are runnin the same train of thought.

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    Quote Originally Posted by ChrisROCK
    SLDLs, if done correctly are to target the hams...
    Eh, SLDLs if done correctly tear up your entire posterior chain. However, a bit more emphasis is placed on the hamstrings relative to a standard deadlift. However, that doesn't mean your glutes and erector spinae are sitting idle during the movement.
    The only time it's bad to feel the burn is when you're peeing...

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    Quote Originally Posted by CowPimp
    Eh, SLDLs if done correctly tear up your entire posterior chain. .
    I agree. I always feel a knot in my lower back before completing my set.

    It feels (On Me) its primary work is performed on the lowerback, with the secondary hitting the hamstrings.


    Thanks for the input guys.
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    I still don't understand why people still insist on looking at exercises (especially something like a deadlift which encompasses so many things) as "back" or "legs" or "hamstrings". I just say look at it as a posterior chain exercise. Train movements not body parts.

    just my opinion.
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    Quote Originally Posted by P-funk
    I still don't understand why people still insist on looking at exercises (especially something like a deadlift which encompasses so many things) as "back" or "legs" or "hamstrings". I just say look at it as a posterior chain exercise. Train movements not body parts.

    just my opinion.
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

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    I find GMs better for lower back, and yes they still hit my hams somewhat. I do them on leg day.

    I used to do SLDL damn near every week.

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    I've never done SLDL. Regular DLs kick my ass well enough.

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    Quote Originally Posted by P-funk
    I still don't understand why people still insist on looking at exercises (especially something like a deadlift which encompasses so many things) as "back" or "legs" or "hamstrings". I just say look at it as a posterior chain exercise. Train movements not body parts.

    just my opinion.
    Yup. It's because people are too tied into classic bodybuilding splits.
    The only time it's bad to feel the burn is when you're peeing...

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    Good to know! thanks.
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  18. #18
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    Stiff leg dead lifts are primarily for the hamstrings. When doing SLD's you need to keep an absolutely straight back posture, and do not bend your back. This is to keep strain, off of the lower back.
    You also cannot use anywhere near the weight you can with a standard dead lift, to do so is courting disaster.

  19. #19
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    You obviously haven't read this thread
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  20. #20
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    Lol
    Maximus:
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    "Success does not necessarily mean advancement;... it refers to the accomplishment or sense of achievement one obtains from trying one's best... I...enjoy the process of become stronger and more muscular."

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    I think so? I was trying to say that stiff leg deadlifts, are not meant to be a lower back exercise. They are for primarily the ham's, and secondarily the glutes.

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    It is a posterior chain exercise! Are you going to tell me now that squats are for quads?!?
    I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

  23. #23
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    Quote Originally Posted by Rocco32
    It is a posterior chain exercise! Are you going to tell me now that squats are for quads?!?
    Squats work you traps also, because mine are sore when I am done.
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  24. #24
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    Nope! squats are not just for quads, although that is one of the primary muscle worked. But stiff leg dead-lifts, are more of a posterior killer than anything else. Anyone with the slightest sign of back trouble, should not do them. In the beginning, it was never used as a full range exercise. You only lifted until your back was just above parallel to the floor, no higher. This minimizes the lower back involvement, and places the work where it is supposed to go (hams & glutes).

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    Quote Originally Posted by Sam40
    Nope! squats are not just for quads, although that is one of the primary muscle worked. But stiff leg dead-lifts, are more of a posterior killer than anything else. Anyone with the slightest sign of back trouble, should not do them. In the beginning, it was never used as a full range exercise. You only lifted until your back was just above parallel to the floor, no higher. This minimizes the lower back involvement, and places the work where it is supposed to go (hams & glutes).

    anytime you go into flexion of the spine like that no matter what the ROM (even above parallel) you will have to extend to get back to neutral. Some people with weak backs need to do exercises like this to prevent back injury.
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    Weak yes, but I have a son that has a crushed disk. Somebody had told him to do these, and it put him in the doctors office, and off his feet for 3 weeks.
    People with a positive sign of back problems are completely different than a weak back person, that just has never used it.

    I told him no!, but the person that told him to do them was a registered exercise therapist, so much for higher education.

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    I do Sumo Deads with an EZ Curl Bar.....

  28. #28
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    I do both because they're both excellent compound movements which emphasize their respected areas very well IMO.
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