stiff legged deadlifts

Delusional · 09-01-2007, 10:08 AM

alright, im having a bit of trouble with this exercise. i have just recently added it into my workout routine (on leg days of course) so im still yet to fully understand and master the technique. i take two plates and set them next to eachother, put my feet half on and half off the plates so my toes are up in the air and whatnot. i look straight and dont move my head at all during the entire time. i try my best to keep an arch in my back the whole time also. i have the bar as close to my shins as possible and try to keep it there during the entire lifting and setting down process. so i lean down, grab the bar. lift it to just a little bit above my wasit, hold my position for a few seconds. then i bring it down, trying my best to keep my knees slightly bent yet firmly locked in place. i lower the bar down as far as possible until my arms are completely stretched, and while lowering it i raise my toes as high as i can and give it all i can. while lifting my toes i stick my butt out as far as possible, still trying to keep the arch in my back and my knees slightly bent. i hold this position for about 3 seconds then raise back up in the same form (except my butt isnt sticking out) and then thats 1 rep. i do 4 sets and anywhere from 8-10 reps each time. sometimes i feel a really good stretch in my hamstrings but most of the time i dont.

some things i was thinking is..
i have trouble keeping my knees bent, especially when bringing the barbell down and also bringing myself down. my knees begin to bend alottt more once i go further down, bring the barbell down as far as i can, and try to stick my butt out.

i keep a somewhat average gap between my legs. just about standing position i suppose. so i dont know if the way im standing while doing this is a bit wrong either.

anyways, any ideas as to what exactly im doing wrong, and how i can improve this so i definitely feel the workout and know that im doing it right?

XFatMan · 09-01-2007, 12:52 PM

First of all, who told you to put plates under your feet? This only induces you to do it wrong in my opinion. You can and should take a look at these exercise guides.
Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!
ExRx Exercise & Muscle Directory

Delusional · 09-01-2007, 09:50 PM

the plates under your feet idea was given to me when..i saw people in a gym in my area doing it i guess? i just went on a tour of the gyms in my area about 2 weeks ago to get an idea of which to join (which they are all either sucky or expensive) but in 2 of the 4 gyms i went to i saw a guy doing this..therefore i just figured thats how they were done. i tried it myself and like i said i felt a pretty good stretch in my hamstring area sometimes, but then there were a lot of times where it just didnt feel right. im almost positive that with plates under your feet and your toes in the air is a way to do the stiff legged deadlift. if not then im sorry. but have you tried it?

anyways, this way of doing it caught my eye and id like to perfect the technique. it seems better than just a regular SLDL to me but maybe it isnt. would appreciate peoples opinions on what i could be doing wrong, and what i could do to make this work better.

XFatMan · 09-02-2007, 05:19 AM

I did it with plates under my feet until I actually read up on this exercise. Read up on the exercise and you'll see that I'm right. Go to the links and read - I mean really read. Strict technique is the bar and you - no plates.

cjm · 09-02-2007, 06:12 AM

not to contradict the article posted, but i used to do this exercise, and found them extremely beneficial. however, my technique differed slightly, in that i kept legs straight, and performed exercise while stood on wooden bench, for maximum drop. with of course some over kill on warming up, stretching etc.

Delusional · 09-02-2007, 08:10 AM

Quote:

Originally Posted by cjm

not to contradict the article posted, but i used to do this exercise, and found them extremely beneficial. however, my technique differed slightly, in that i kept legs straight, and performed exercise while stood on wooden bench, for maximum drop. with of course some over kill on warming up, stretching etc.

hm id try that but i dont really have a wooden bench to stand on, or anything at that kinda heighth really =/ man. wouldnt that suck if you lost balance and fell over or somethin?

i really like the idea of the plates under my feet tho. guess im just gona have to keep experimenting with it until it feels perfect..

cjm · 09-02-2007, 10:18 AM

the bench i used was around 10-12 inches in height.
as fall as losing balance is concerned, no..never lost balance, but i do reps slow and diliberate, plus trying to keep arch in my back.

Delusional · 09-02-2007, 07:25 PM

Quote:

Originally Posted by cjm

the bench i used was around 10-12 inches in height.
as fall as losing balance is concerned, no..never lost balance, but i do reps slow and diliberate, plus trying to keep arch in my back.

so do you feel an extremely good stretch in your hamstrings while and after doing this?

**CowPimp** · 09-03-2007, 01:50 AM

Sounds like you have it for the most part. What is the point of the plates though, to insure you distribute the weight on your heels?

Your knees are going to have to bend more to get all the way down. Unless you are really flexible, or you start to round your lumbar spine, you are going to have to bend your knees significantly to get to the floor. I just go to where my flexibility allows with a slight knee bend, which is pretty close, but not necessarily all the way to the floor.

Delusional · 09-03-2007, 07:53 AM

Quote:

Originally Posted by CowPimp

Sounds like you have it for the most part. What is the point of the plates though, to insure you distribute the weight on your heels?

Your knees are going to have to bend more to get all the way down. Unless you are really flexible, or you start to round your lumbar spine, you are going to have to bend your knees significantly to get to the floor. I just go to where my flexibility allows with a slight knee bend, which is pretty close, but not necessarily all the way to the floor.

yea i just realized..you definitely have a point. my knees are gona have to bend a lot more when i go further down. as for the point of the plates, well i finally found a link to help support it a bit =o but who knows..maybe this is BS? maybe there are better ways?

anyways let me know what you guys think.
Stiff-legged Deadlift Technique

cjm · 09-03-2007, 08:23 AM

Quote:

Originally Posted by Delusional

so do you feel an extremely good stretch in your hamstrings while and after doing this?

maybe more so when i first started, after a while these things, become "normal", if ya get my meaning.

Delusional · 09-03-2007, 10:06 AM

Quote:

Originally Posted by cjm

maybe more so when i first started, after a while these things, become "normal", if ya get my meaning.

yea i think i get what you mean. i just included this in my leg workouts 2 weeks ago, so i havent been doing it for long at all, therefore its proly really hitting me hard at the moment cause its new to me..and my hamstrings heh. but even tho youve been doing them for a considerably long time and dont feel the stretch, its still beneficial to your hamstrings right?

cjm · 09-03-2007, 04:43 PM

yeah..i think so. never had any injuries there.

09-01-2007, 10:08 AM	#1
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	stiff legged deadlifts alright, im having a bit of trouble with this exercise. i have just recently added it into my workout routine (on leg days of course) so im still yet to fully understand and master the technique. i take two plates and set them next to eachother, put my feet half on and half off the plates so my toes are up in the air and whatnot. i look straight and dont move my head at all during the entire time. i try my best to keep an arch in my back the whole time also. i have the bar as close to my shins as possible and try to keep it there during the entire lifting and setting down process. so i lean down, grab the bar. lift it to just a little bit above my wasit, hold my position for a few seconds. then i bring it down, trying my best to keep my knees slightly bent yet firmly locked in place. i lower the bar down as far as possible until my arms are completely stretched, and while lowering it i raise my toes as high as i can and give it all i can. while lifting my toes i stick my butt out as far as possible, still trying to keep the arch in my back and my knees slightly bent. i hold this position for about 3 seconds then raise back up in the same form (except my butt isnt sticking out) and then thats 1 rep. i do 4 sets and anywhere from 8-10 reps each time. sometimes i feel a really good stretch in my hamstrings but most of the time i dont. some things i was thinking is.. i have trouble keeping my knees bent, especially when bringing the barbell down and also bringing myself down. my knees begin to bend alottt more once i go further down, bring the barbell down as far as i can, and try to stick my butt out. i keep a somewhat average gap between my legs. just about standing position i suppose. so i dont know if the way im standing while doing this is a bit wrong either. anyways, any ideas as to what exactly im doing wrong, and how i can improve this so i definitely feel the workout and know that im doing it right?
	Gayspace www.taylorsnutrition.com

09-01-2007, 12:52 PM	#2
XFatMan Registered User Join Date: Feb 2007 Posts: 244	First of all, who told you to put plates under your feet? This only induces you to do it wrong in my opinion. You can and should take a look at these exercise guides. Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises! ExRx Exercise & Muscle Directory
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

09-01-2007, 09:50 PM	#3
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	the plates under your feet idea was given to me when..i saw people in a gym in my area doing it i guess? i just went on a tour of the gyms in my area about 2 weeks ago to get an idea of which to join (which they are all either sucky or expensive) but in 2 of the 4 gyms i went to i saw a guy doing this..therefore i just figured thats how they were done. i tried it myself and like i said i felt a pretty good stretch in my hamstring area sometimes, but then there were a lot of times where it just didnt feel right. im almost positive that with plates under your feet and your toes in the air is a way to do the stiff legged deadlift. if not then im sorry. but have you tried it? anyways, this way of doing it caught my eye and id like to perfect the technique. it seems better than just a regular SLDL to me but maybe it isnt. would appreciate peoples opinions on what i could be doing wrong, and what i could do to make this work better.
	Gayspace www.taylorsnutrition.com

09-02-2007, 05:19 AM	#4
XFatMan Registered User Join Date: Feb 2007 Posts: 244	I did it with plates under my feet until I actually read up on this exercise. Read up on the exercise and you'll see that I'm right. Go to the links and read - I mean really read. Strict technique is the bar and you - no plates.
XFatMan Registered User Join Date: Feb 2007 Posts: 244	Goal: < 15% Body Fat by June 30, 2008 December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9% Current (January 13, 2008): Body Weight 75.7 Kg / 174.0 lbs Body Fat Percentage: 21.4%

09-02-2007, 06:12 AM	#5
cjm Registered User Join Date: Feb 2007 Location: Bristol.uk Posts: 119	not to contradict the article posted, but i used to do this exercise, and found them extremely beneficial. however, my technique differed slightly, in that i kept legs straight, and performed exercise while stood on wooden bench, for maximum drop. with of course some over kill on warming up, stretching etc.
	"Dont trust something that bleeds for 5 days and doesnt die"

09-02-2007, 10:18 AM	#7
cjm Registered User Join Date: Feb 2007 Location: Bristol.uk Posts: 119	the bench i used was around 10-12 inches in height. as fall as losing balance is concerned, no..never lost balance, but i do reps slow and diliberate, plus trying to keep arch in my back.
	"Dont trust something that bleeds for 5 days and doesnt die"

09-03-2007, 01:50 AM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Sounds like you have it for the most part. What is the point of the plates though, to insure you distribute the weight on your heels? Your knees are going to have to bend more to get all the way down. Unless you are really flexible, or you start to round your lumbar spine, you are going to have to bend your knees significantly to get to the floor. I just go to where my flexibility allows with a slight knee bend, which is pretty close, but not necessarily all the way to the floor.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-03-2007, 04:43 PM	#13
cjm Registered User Join Date: Feb 2007 Location: Bristol.uk Posts: 119	yeah..i think so. never had any injuries there.
	"Dont trust something that bleeds for 5 days and doesnt die"

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