Thread: Improving 1RM SLDL

so do you want to increase your SLDL or DL 1RM. If you want gear to help you, then a suit is what you need, everything else will give little to no help in lifting more weight.

Other than that, if you want to get stronger train for strength. Just keep pumping and the strength will come.

I don't wont to use a suit or steroids just wondered if I should follow a program or not. I alawys perofrm SLDL

i am 203lbs at the mo although i have just started cutting

You are supposed to be bending your knees, and that will be uncomfortable with wraps. The wraps are for safety.

you would be doing a 1RM SLDL why ?

Originally Posted by LAM

you would be doing a 1RM SLDL why ?

LMAO...that is what I was thinking.

why not, I am bending my knees the staps are a little uncomfortable but I put up with it I wouldnt be able to hold on to that weight otherwise

This scares me. I once tore my hamstring going for a triple on these. Took 6 months to heal. Never again!! Just be careful please!

so is it best to not perform SLDL at 1MR and instead use conventional style deadlifting? My aim is to get to 250kg within 2 months.

so going really heavy on SLDL increases chance of injury compared to conventional DL. I want to hit 250kg within 2 months @196lbs any suggestions routine wise?

Originally Posted by APG

so is it best to not perform SLDL at 1MR and instead use conventional style deadlifting? My aim is to get to 250kg within 2 months.

The stiff leg version puts a very hard stretch on the hamstrings with a large amount of weight...this invites injury. The standard version allows for much more quad/hip action, which can better tolerate the load.

When I tore my hammy I was using perfect form and moving very slow. It was just too much weight under a stretch load.

thanks guess I will be changing to DL next week

Originally Posted by APG

thanks guess I will be changing to DL next week

I feel much better now!!

When I tore my hammy I was using perfect form and moving very slow. It was just too much weight under a stretch load.

How much weight did you do and what happened when u felt that pull on your hammy's? Did u just fall to the ground or limp off?

Originally Posted by shiznit2169

How much weight did you do and what happened when u felt that pull on your hammy's? Did u just fall to the ground or limp off?

I was doing I think 365 lbs at the time. I heard and felt a snap on the way down (it was so loud that people across the gym heard it) in my left hammy and I dropped the bar and my leg just crumbled. I fell down and then pulled myself into a corner. At first I did not feel a thing, but was totally nauseated by the noise that came out of my leg. I was sweaty and shaking and praying that I would just stand up and would be ok. Well, a few minutes later I tried to stand, and as soon as I put weight on my leg it buckled and I fell again. Then the pain set in and I knew I was in trouble. Later on my leg got very black and blue indicating a tear. Thank goodness it was only partial and no surgery was needed. I rehabbed it myself over 6 months. Its been about 3 years now and I will no longer do that exercise with any more than 225.

Glad to hear it healed i never realized that SLDL could result in such a serious injury, bit stupid eh

ouch that's gotta hurt...did anybody around you even attempt to help you or ask if you were ok?

Originally Posted by shiznit2169

ouch that's gotta hurt...did anybody around you even attempt to help you or ask if you were ok?

It happened too fast for anyone to help, but a few people ran over. One person from across the gym ran over and said, "What the hell snapped? Please tell me that wasn't your leg!" I was like, "Yo dude, it was, and I'm about to be sick!"

Originally Posted by gopro

The stiff leg version puts a very hard stretch on the hamstrings with a large amount of weight...this invites injury. The standard version allows for much more quad/hip action, which can better tolerate the load.

When I tore my hammy I was using perfect form and moving very slow. It was just too much weight under a stretch load.

also, the stiff leg puts a large amount of pressure on the lumbar spine as you are doing a negative with that weight down and then trying to contract up. where as a regular deadlift you get the pull from the floor (don't have to worry about the eccentric loading) so you are starting at the begining of the exercise, not at the end.

so, that is why I don't do 1RM SLDL...that and what GP said.

Originally Posted by P-funk

also, the stiff leg puts a large amount of pressure on the lumbar spine as you are doing a negative with that weight down and then trying to contract up. where as a regular deadlift you get the pull from the floor (don't have to worry about the eccentric loading) so you are starting at the begining of the exercise, not at the end.

so, that is why I don't do 1RM SLDL...that and what GP said.

Great point. And thus, too heavy of SLDL can invite both hamstring and lower back injuries. It is a great movement, but one of those that should be done in a medium, not low rep range.