Stiff-Legged Dead Lift or Dead Lift

OMNIFEX · 08-16-2005, 07:22 AM

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,

Doublebase · 08-16-2005, 07:24 AM

Regular DL's for lower back.

The Monkey Man · 08-16-2005, 07:32 AM

I think Stiffs are more hammy friendly

But standards are the best for overall development and strength

JMO

Du · 08-16-2005, 10:56 AM

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

**CowPimp** · 08-16-2005, 11:13 AM

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.

ChrisROCK · 08-16-2005, 02:40 PM

SLDLs, if done correctly are to target the hams...

Du · 08-16-2005, 03:42 PM

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.

Rocco32 · 08-16-2005, 04:18 PM

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

Du · 08-16-2005, 05:48 PM

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.

**CowPimp** · 08-16-2005, 10:35 PM

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.

OMNIFEX · 08-17-2005, 05:12 AM

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.

**P-funk** · 08-17-2005, 05:17 AM

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.

Rocco32 · 08-17-2005, 07:26 AM

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.

**Mudge** · 08-17-2005, 08:34 AM

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.

Decker · 08-17-2005, 08:57 AM

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

**CowPimp** · 08-17-2005, 09:37 AM

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.

ChrisROCK · 08-17-2005, 11:35 AM

Good to know! thanks.

Sam40 · 08-17-2005, 11:43 AM

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.

Rocco32 · 08-17-2005, 12:39 PM

You obviously haven't read this thread

ChrisROCK · 08-17-2005, 12:45 PM

Sam40 · 08-17-2005, 01:22 PM

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.

Rocco32 · 08-17-2005, 01:24 PM

It is a posterior chain exercise! Are you going to tell me now that squats are for quads?!?

Phred · 08-17-2005, 01:49 PM

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.

Sam40 · 08-17-2005, 02:24 PM

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).

**P-funk** · 08-17-2005, 02:30 PM

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.

Sam40 · 08-17-2005, 03:59 PM

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.

da jock · 08-17-2005, 08:18 PM

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

Squaggleboggin · 08-17-2005, 08:47 PM

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

08-16-2005, 07:22 AM	#1
OMNIFEX OBSESSED WITH DEFINITION Join Date: Apr 2001 Location: New York Posts: 186	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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08-16-2005, 07:32 AM	#3
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,788 Photos: 35	I think Stiffs are more hammy friendly But standards are the best for overall development and strength JMO
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08-16-2005, 10:56 AM	#4
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	I prefer stiff-legged... more emphasis on back.
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08-16-2005, 11:13 AM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	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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08-16-2005, 02:40 PM	#6
ChrisROCK ///M Rider Join Date: Nov 2004 Location: Southern NYS Posts: 793 Photos: 5	SLDLs, if done correctly are to target the hams...
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08-16-2005, 07:24 AM	#2
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,631	Regular DL's for lower back.

08-17-2005, 05:17 AM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,624	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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08-17-2005, 08:34 AM	#14
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,068 Photos: 1	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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08-17-2005, 08:57 AM	#15
Decker % Elite Member Join Date: Feb 2005 Location: Milwaukee Posts: 2,051	I've never done SLDL. Regular DLs kick my ass well enough.

08-17-2005, 11:35 AM	#17
ChrisROCK ///M Rider Join Date: Nov 2004 Location: Southern NYS Posts: 793 Photos: 5	Good to know! thanks.
	Maximus: "What we do in life, echoes in eternity." http://kandeecup.tripod.com/gif "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."

08-17-2005, 11:43 AM	#18
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	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.

08-17-2005, 12:39 PM	#19
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	You obviously haven't read this thread
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08-17-2005, 12:45 PM	#20
ChrisROCK ///M Rider Join Date: Nov 2004 Location: Southern NYS Posts: 793 Photos: 5	Lol
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08-17-2005, 01:22 PM	#21
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	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.

08-17-2005, 01:24 PM	#22
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	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...

08-17-2005, 02:24 PM	#24
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	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).

08-17-2005, 03:59 PM	#26
Sam40 Alley-oop! Join Date: Aug 2005 Location: North Carolina Posts: 174	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.

08-17-2005, 08:18 PM	#27
da jock Registered User Join Date: Jul 2002 Location: NY State Posts: 250 Photos: 7	I do Sumo Deads with an EZ Curl Bar.....

08-17-2005, 08:47 PM	#28
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I do both because they're both excellent compound movements which emphasize their respected areas very well IMO.
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