deadlifts

**kevin** · 10-08-2003, 10:30 PM

I keep seeing the word "deadlifts", and it seems like every time there is a different word precedding it. What's the difference in sumo, romanian, straight leg, etc. Also, i dont include deadlifts in my routine, but i've been thinking about it. If i start, which ones should i do?

**Mudge** · 10-08-2003, 11:30 PM

I am back to doing stiff legged deadlifts only and my erectors are showing fine, so I am back to believing its good enough. I have to admit I dont like regular deadlifts much, I love SLDLs.

http://www.exrx.net/Lists/ExList/BackWt.html

SLDLs also hit the hamstrings a bit, I only touch the floor so I am not using them AS much as someone who goes lower, I dont feel it is safe for the spine to go very low. Keep your head up if and when you do these to help keep the spine aligned properly. I do these on leg day, not back day.

**kaliman91** · 10-10-2003, 06:48 PM

I reccomend doing rack pulls instaed of deads. Rack pulls take out the legs in the movement.
Set the pins just below your knees. These are a must for any back routine.

**Monolith** · 10-11-2003, 12:21 AM

Originally posted by kaliman91
I reccomend doing rack pulls instaed of deads. Rack pulls take out the legs in the movement.
Set the pins just below your knees. These are a must for any back routine.

wtf... i thought what made deads so great is that they were such a hugely compound exercise. they work almost every muscle in the body, making it one of the only exercises that can stimulate the release of GH.

and shit, if i dont pick up the bar from the ground and just leave it on pins, its not even that hard of a lift. nothin but a standing row. :/

**kaliman91** · 10-11-2003, 05:39 AM

Your right dont get me wrong its a great lift but i just prefer to put the stress on back only. I dead and squat both each week and its alot it handle. If you can do it more power to you i was just giving an option.
But you are right its an overall mass builder. My traps have soon massive inprovments do to deads.And they are just a secondary muscle group in this exercise

**Monolith** · 10-11-2003, 10:54 AM

Originally posted by kaliman91
Your right dont get me wrong its a great lift but i just prefer to put the stress on back only. I dead and squat both each week and its alot it handle. If you can do it more power to you i was just giving an option.
But you are right its an overall mass builder. My traps have soon massive inprovments do to deads.And they are just a secondary muscle group in this exercise

im not tryin to say one way is right, i dont really have enough experience to say something like that, its just i had always heard that what made deads great was the full body motion.

have you noticed any difference in growth between doing full deads and rack pulls?

**BabsieGirl** · 10-11-2003, 11:09 AM

The only diference I notice is tension in the lower back, which is only when I max out my weight. I do both rack and straight leg dead lifts. I also do the where you bend at the knee on the way down and shoot straight up and tilt your hips in and squeeze your glutes at the same time. wow

**Mudge** · 10-11-2003, 12:12 PM

Rack deadlifts are kind of nice, but with 45 pound plates being the size they are I still find SLDLs just fine, I love them very easy to do movement. With the track I'd take about another foot or so out of the movement and you can use a bit more weight.

**Monolith** · 10-11-2003, 01:10 PM

Originally posted by Mudge
Rack deadlifts are kind of nice, but with 45 pound plates being the size they are I still find SLDLs just fine, I love them very easy to do movement. With the track I'd take about another foot or so out of the movement and you can use a bit more weight.

You do SLDL's in place of rack or standard deads? I thought SLDL's were an exercise for the hamstrings?

Also... the way i was shown to perform SLDL's was actually with my knee's slightly bent, contracting the hams to raise my upper body. Is this correct?

**Mudge** · 10-11-2003, 01:21 PM

Originally posted by Monolith
You do SLDL's in place of rack or standard deads? I thought SLDL's were an exercise for the hamstrings?

Partially hamstrings yes, the lower you go the more they are forced to stabalize. I go plates to the floor and thats it, I dont use a platform anymore.

I dont bend the knees but on the last 1-2 reps when I am struggling, it seems to bring in the erectors more because it is closer to a regular deadlift that way, but I dont bend them normally. The more you bend your knees the more its going to be leg movement as well, which again goes back to a regular dead. I have no knee problems right now so I dont believe for the moment anything adverse is happening to me because I dont bend them.

This is the only deadlift movement I do right now, and I do it on leg day.

**Monolith** · 10-11-2003, 01:26 PM

Originally posted by Mudge
Partially hamstrings yes, the lower you go the more they are forced to stabalize. I go plates to the floor and thats it, I dont use a platform anymore.

I dont bend the knees but on the last 1-2 reps when I am struggling, it seems to bring in the erectors more because it is closer to a regular deadlift that way, but I dont bend them normally. The more you bend your knees the more its going to be leg movement as well, which again goes back to a regular dead. I have no knee problems right now so I dont believe for the moment anything adverse is happening to me because I dont bend them.

This is the only deadlift movement I do right now, and I do it on leg day.

Hrm... see, i had trouble "feeling" it in my hams with my legs unbent. It felt like i was just lifting all the weight with my lower back. I'll give it another try next week, though. They've got to be the hardest lift to get right for me... its soooooo easy to use other muscles to lift with. :/

Is there any particular reason you only do SLDL's at the moment? I've been doing squats, SLDL's, and regular deads all in the same week. It's been beating the crap out of my lower back, but ive been able to keep up so far without losing any intensity. Is this not recommended? I think i remember seeing a few people say they dont do squats and deads in the same week, etc.

**P-funk** · 10-11-2003, 01:56 PM

I do squats and stiff legs in the same workout and with my back workout I do regular (romanian) deadlifts...all in the same week and I have never had a problem. Occasionaly I sub the deadlifts out on back day and do hyperextensions to more directly work the quadratus laborum........If your lower back is hurting you then all that work may be a little much for you at this time. You may need to work on strengthening your lower back so that it can handle all of these exercises in one week. Also, check your form and make sure you are not lifting with your back....like mudge said, the back is a stabalizer here, and it is also active towards the end of the movement, but you should really be generating force form your hip extensors (hamstrings and gluteus maximus).

peace,
patrick

**Mudge** · 10-11-2003, 02:08 PM

Originally posted by Monolith
Is there any particular reason you only do SLDL's at the moment?

I like them better, and I notice fair balance in my back right now as far as the spinal erectors, so I am believing for now that it is sufficient for me.

The lower you go the more hams it will bring in, it does not replace the leg curl though I still like to do a couple sets of those.

I think i remember seeing a few people say they dont do squats and deads in the same week

Matter of opinion but many people do deads only every other week as an example, and so on. I dont find that regular deads hit my legs all that much, but they are certainly part of the movement yes. If it bothers you then I would simply change the balance of how many squat sets I do or make some other adjustment.

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