Deadlift form

BulkMeUp · 08-03-2005, 02:19 PM

I am a little confused between the form of Regular DL's, Romanian DL's and SLDLs.

From what i understand.
Regular DL's - Lower hips while lowering weights. Go as low as poss.

Romanian - Hold knees slightly bent. Go a little below knees. Push posterior backwards while going down.

SLDL's - Hold knees slightly bent. Go as low as poss. Push posterior backwards while going down.

All 3 require back to be kept straight thorughout the movement. Though i was reading an article for Romainan DL's which suggested to keep back slightly curved.

Would appreciate if someone could clarify form of these 3 types of DL's for me. Thanks

Yanick · 08-03-2005, 02:26 PM

my understanding of the three are that regular deads are regular deads with your hips and knees both flexing and extending. romanian deads are like SLDL's however you go deeper with them by flexing your knees are bit more than on an SLDL but not as much as on a reg. DL. SLDL are just that stiff legged meaning you have no action happening at the knee at all, its all in the hips. don't know if that made much sense but i tried

Squaggleboggin · 08-03-2005, 04:42 PM

Perhaps they meant to keep your back arched back rather than hunched forward. Many people say to arch back instead of keep straight.

**P-funk** · 08-03-2005, 09:06 PM

Actually if you are looking at this from the traditional standpoint of the lifts and how they were performed back in the day. It would be like this:

deadlift- weight from the floor to locked out position. As far as how low your hips need to be that depends on the person, their prefereance and their biomechanics.

Romanian Deadlift- starting at the top, lower the weight by pushing the hips back as far as you can. A slight bend in the knees allows you to keep your back nice and flat and get a little more ROM.

SLDL- tradionally is done with a rounded back and as the name suggests straight legs. Most of the old timers did this up on a platform to increase their ROM. Now a days it is tough to find anyone doing them with a round back as most people do an RDL and call it an SLDL anyway.

Of the three I do RDL's and deadlifts. I am not a fan of the round back SLDL form.

BulkMeUp · 08-04-2005, 08:33 AM

Thanks for the clarification, guys.

Quote:

Originally Posted by P-funk

Now a days it is tough to find anyone doing them with a round back as most people do an RDL and call it an SLDL anyway.

I think this is where my confusion arose. Thanks for the clarification, P.

**CowPimp** · 08-04-2005, 01:14 PM

I thought the difference between Romanian and stiff-legged deadlifts were the bar's path? For stiff-legged deadlifts, the bar stays very close to your body, like during a conventional deadlift. During Romanian deadlifts, the bar is supposed to be 4-6 inches from your shins, which somehow seems to place more emphasis on one's hamstrings.

**Emma-Leigh** · 08-04-2005, 02:46 PM

Adrian - have you tried looking at these sites:
http://www.stumptuous.com/baddl.html
http://www.midwestbarbell.com/videos.htm

The first one demonstrates form for SLDL and DL and the next has a whole heap of exercises along with the DL, SLDL and RDL.

There was an excellent site on a lot of the lifts at the strength lab site - but for some reason the page has dropped off the end of the web. It is a shame as they had really good form for the demonstrations....

Most sites have shocking form for exercises (esp this one and this one) but the above two are not too bad.

BulkMeUp · 08-04-2005, 03:25 PM

Quote:

Originally Posted by CowPimp

I thought the difference between Romanian and stiff-legged deadlifts were the bar's path? .

Some sites i came across mentioned this when explaining form. Others did not.

BulkMeUp · 08-04-2005, 03:28 PM

Quote:

Originally Posted by Emma-Leigh

Adrian - have you tried looking at these sites:
http://www.stumptuous.com/baddl.html
http://www.midwestbarbell.com/videos.htm

The first one demonstrates form for SLDL and DL and the next has a whole heap of exercises along with the DL, SLDL and RDL.

Thanks for those links, Emma. Havent seen those sites before.

Quote:

Originally Posted by Emma-Leigh

There was an excellent site on a lot of the lifts at the strength lab site - but for some reason the page has dropped off the end of the web. It is a shame as they had really good form for the demonstrations....

Yes, That was my fav site. Too bad they removed those pages.

Quote:

Originally Posted by Emma-Leigh

Most sites have shocking form for exercises (esp this one and this one) but the above two are not too bad.

I have seen quite a few bad examples on those sites.

**CowPimp** · 08-04-2005, 05:02 PM

I have a problem with the SLDL form on the second site Emma listed. They indicate that your knees should be locked out. I staunchly disagree, as this can easily lead to hyperextension of one's knee when using enough resistance.

BulkMeUp · 08-05-2005, 01:43 PM

Thanks for the tip, CP. Will keep that in mind.

08-03-2005, 02:19 PM	#1
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,317	Deadlift form I am a little confused between the form of Regular DL's, Romanian DL's and SLDLs. From what i understand. Regular DL's - Lower hips while lowering weights. Go as low as poss. Romanian - Hold knees slightly bent. Go a little below knees. Push posterior backwards while going down. SLDL's - Hold knees slightly bent. Go as low as poss. Push posterior backwards while going down. All 3 require back to be kept straight thorughout the movement. Though i was reading an article for Romainan DL's which suggested to keep back slightly curved. Would appreciate if someone could clarify form of these 3 types of DL's for me. Thanks

08-03-2005, 02:26 PM	#2
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	my understanding of the three are that regular deads are regular deads with your hips and knees both flexing and extending. romanian deads are like SLDL's however you go deeper with them by flexing your knees are bit more than on an SLDL but not as much as on a reg. DL. SLDL are just that stiff legged meaning you have no action happening at the knee at all, its all in the hips. don't know if that made much sense but i tried
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

08-03-2005, 04:42 PM	#3
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Perhaps they meant to keep your back arched back rather than hunched forward. Many people say to arch back instead of keep straight.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

08-03-2005, 09:06 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	Actually if you are looking at this from the traditional standpoint of the lifts and how they were performed back in the day. It would be like this: deadlift- weight from the floor to locked out position. As far as how low your hips need to be that depends on the person, their prefereance and their biomechanics. Romanian Deadlift- starting at the top, lower the weight by pushing the hips back as far as you can. A slight bend in the knees allows you to keep your back nice and flat and get a little more ROM. SLDL- tradionally is done with a rounded back and as the name suggests straight legs. Most of the old timers did this up on a platform to increase their ROM. Now a days it is tough to find anyone doing them with a round back as most people do an RDL and call it an SLDL anyway. Of the three I do RDL's and deadlifts. I am not a fan of the round back SLDL form.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-04-2005, 01:14 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I thought the difference between Romanian and stiff-legged deadlifts were the bar's path? For stiff-legged deadlifts, the bar stays very close to your body, like during a conventional deadlift. During Romanian deadlifts, the bar is supposed to be 4-6 inches from your shins, which somehow seems to place more emphasis on one's hamstrings.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-04-2005, 02:46 PM	#7
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	Adrian - have you tried looking at these sites: http://www.stumptuous.com/baddl.html http://www.midwestbarbell.com/videos.htm The first one demonstrates form for SLDL and DL and the next has a whole heap of exercises along with the DL, SLDL and RDL. There was an excellent site on a lot of the lifts at the strength lab site - but for some reason the page has dropped off the end of the web. It is a shame as they had really good form for the demonstrations.... Most sites have shocking form for exercises (esp this one and this one) but the above two are not too bad.

08-04-2005, 05:02 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I have a problem with the SLDL form on the second site Emma listed. They indicate that your knees should be locked out. I staunchly disagree, as this can easily lead to hyperextension of one's knee when using enough resistance.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

08-05-2005, 01:43 PM	#11
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,317	Thanks for the tip, CP. Will keep that in mind.

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