Thread: D E A D L I F T S

Originally Posted by PWGriffin

First question....when you do Stiff Legged Deadlifts...do you do this one:

http://www.exrx.net/WeightExercises/...gDeadlift.html

Or this one:

http://www.bsu.edu/webapps2/strengthlab/images/sldl.mpg



Also, when you deadlift (conventional) Do you do a little touch and go with the ground....with heavy weights even slam it down and right back up?? Or do you set it down, pause, and lift again....

I don't do SLDLs, so I'm no help to you there.
To answer your 2nd question, I set the weight down "dead" on the floor each rep.

Originally Posted by PWGriffin

First question....when you do Stiff Legged Deadlifts...do you do this one:

http://www.exrx.net/WeightExercises/...gDeadlift.html

Or this one:

http://www.bsu.edu/webapps2/strengthlab/images/sldl.mpg



Also, when you deadlift (conventional) Do you do a little touch and go with the ground....with heavy weights even slam it down and right back up?? Or do you set it down, pause, and lift again....

The 2nd one definately. The first one is IMO a very bad example and a completely different exercise that should only be done with light weights if at all. On the 2nd question I just touch the floor with the plates.

Agreed, in the first he's rounding his back to much. I also think people assume straight/stiff leg dead lifts are supposed to be with perfectly straight legs. This is not the case. You want a slight bend in your legs while doing them.

The second is near perfect form.

u would do the second one because ur back has to be straight.

In conventional deads i dont slam the weight down if i can help it, if you do that i think you have a tendancy to rush the final part of the negative. I just lower it slowly to the ground so that the pressure is off, pause, then start again.

As for SLDLs, the second one, for sure.

they are nearly the same ..... for sldls .... i prefer the way in the second link ....but i keep my legs more straight to feel the stretch in my hams ....

I always set the weight fully on the floor before I pull again, rather than touch and go, however on rack deadlifts, I tend to just try to tap the weight on the pins, but not so much as to slam them.

i try to increase my ROM by stretching my back as possible and pulling my ass back without bending my knees.... actually i never tried deads on a platform....

I read a study that said that spinal flexion doesn't increase pressure on the lumbar spine because of increased intra abdominal pressure and keeping the weight close to the body...at least that's what the study said regarding the articulation shown in the first link....

And you can still very easily round the back with knees bent...most probably already do....

Originally Posted by PWGriffin

I read a study that said that spinal flexion doesn't increase pressure on the lumbar spine because of increased intra abdominal pressure and keeping the weight close to the body...at least that's what the study said regarding the articulation shown in the first link....

And you can still very easily round the back with knees bent...most probably already do....

First off, I've read things quite the contrary to that. You have to take into consideration that although the same amount of pressure may be running down your spinal column, your spinal disks conform to the movement of the vertebrae. So, when you flex forward, even if the sum of the forces being applied is the same, more forced is being applied to the anterior portion of the spinal disk. Herniated disks occur most frequently out of the posterior portion of the spinal column for this very reason, and because the band of connective tissue holding your spinal disks in place is small relative to the band on the anterior portion of the spine.

In The Science and Practice of Strength Training by Vladimir Zatsiorsky, a study was quoted comparing lifting with a rounded to neutral lumbar spine, and the pressure was a little less than double at the anterior portion of the spinal disk in the rounded lifting position.

Furthermore, you have to ask yourself what do you really do that inovlves isotonic spinal extension anyway? Most activities you do calls for isometric contraction of lower back musculature, which is what occurs where you maintain that neutral spine.

The other problem I have with the first lift is the totally straight legs. Not only does that detract from the usage of your glutes during the lift, but when you start moving up in weight you are asking for hyperextension at the knee. This is a definite no no.

What type of deadlift is best for focusing on lower back strength?
Also I am only going to be training legs once a week, so I am guessing it will be more beneficial to train to failure sometimes. The question is- is it to risky to train to failure on deads?

Originally Posted by CowPimp

First off, I've read things quite the contrary to that. You have to take into consideration that although the same amount of pressure may be running down your spinal column, your spinal disks conform to the movement of the vertebrae. So, when you flex forward, even if the sum of the forces being applied is the same, more forced is being applied to the anterior portion of the spinal disk. Herniated disks occur most frequently out of the posterior portion of the spinal column for this very reason, and because the band of connective tissue holding your spinal disks in place is small relative to the band on the anterior portion of the spine.

In The Science and Practice of Strength Training by Vladimir Zatsiorsky, a study was quoted comparing lifting with a rounded to neutral lumbar spine, and the pressure was a little less than double at the anterior portion of the spinal disk in the rounded lifting position.

Furthermore, you have to ask yourself what do you really do that inovlves isotonic spinal extension anyway? Most activities you do calls for isometric contraction of lower back musculature, which is what occurs where you maintain that neutral spine.

The other problem I have with the first lift is the totally straight legs. Not only does that detract from the usage of your glutes during the lift, but when you start moving up in weight you are asking for hyperextension at the knee. This is a definite no no.

I think I'm going to direct all my questions to you from now on CP, that's EXACTLY the answer I was looking for....now that I quasi-understand what you are saying

Originally Posted by PWGriffin

I think I'm going to direct all my questions to you from now on CP, that's EXACTLY the answer I was looking for....now that I quasi-understand what you are saying

Let me know if there's something I science-talked too much. I can clarify.

...........and in addition to the riskiness of it, the rounded lumbar version of the SLDL means that your ass ain't sticking out like in the neutral lumbar version, which means your hammies aren't pre-stretched much as you lower the weight, so they are not benefiting, and they are primarily what the SLDL is for.