Thread: SLDL's

Godawful stretch in my hams and some burn/pump/pain/soreness in my hams and glutes, but mostly in my lower back. I do RDLs, not SLDLs though.

I can realy feel that one in hams and ass, I contribute that exercise to the severe DOMS I get after leg day.

Everywhere pretty evenly.

By changing your hip and knee articulation you can really change how the lift stresses the muscles.

Originally Posted by fufu

Everywhere pretty evenly.

By changing your hip and knee articulation you can really change how the lift stresses the muscles.

So what would you suggest to hit the hams more and take some of the weight off the lower back?

I prefer RDLs. If you have tight hamstrings, SLDLs are going to torch the shit out of your lower back as that is where the movement is going to come from.

Originally Posted by P-funk

I prefer RDLs. If you have tight hamstrings, SLDLs are going to torch the shit out of your lower back as that is where the movement is going to come from.

My hamstrings are not too bad, I would'nt say super flexible, but certainly not tight.

Hmm, i might switch to standard deads/ romainian deads, although they were pretty bad on my back when I last did them too.

standard deadlifts and romanian deadlifts are not the same thing.

any sort of deadlifting will depend on a few factors:

1) your individual levers (torso length and leg length)

2) you technique

3) any spinal pathologies that you have or had

4) it may just not be a good lift for you personally. I know that sounds like a cop-out, but honestly, I have some clients that I do deadlifts with and some that I don't because it just doesn't work with that individual for one reason or another (same goes for squats).

Originally Posted by P-funk

standard deadlifts and romanian deadlifts are not the same thing.

any sort of deadlifting will depend on a few factors:

1) your individual levers (torso length and leg length)

2) you technique

3) any spinal pathologies that you have or had

4) it may just not be a good lift for you personally. I know that sounds like a cop-out, but honestly, I have some clients that I do deadlifts with and some that I don't because it just doesn't work with that individual for one reason or another (same goes for squats).

I guess these things would have to be assessed properly/professionally.

I'll switch to RDL's from next week, and see how it goes for a few weeks. If I still have problems with my back, I'll give them up.
Thanks for the input.

yea, having someone watch you is the best (and only way IMO) to really know what you are doing. it is so damn hard to workout yourself and say "yea, i do this really well" or whatever. you need that other eye.

try slowing down the repetition tempo and see if you can iron out the technique and maintain a neutral spine during the lift. lower the weight.

Originally Posted by P-funk

yea, having someone watch you is the best (and only way IMO) to really know what you are doing. it is so damn hard to workout yourself and say "yea, i do this really well" or whatever. you need that other eye.

try slowing down the repetition tempo and see if you can iron out the technique and maintain a neutral spine during the lift. lower the weight.

That's what I' ll do then.

Thanks for the advice Mr Funk.

Originally Posted by goob

So what would you suggest to hit the hams more and take some of the weight off the lower back?

Well the less knee flexion you have the more hamstrings will become involved and less from the glutes.

This won't nessessarily take the stress from the lower back though. Some people's lower backs have poor work capacity and fatigue fairly quickly. It may not be that you are particularly stressing the low back more but that it just fatigues quicker so you feel it.

sldl hits my hammies super hard. rarely taxes my lower back

I must bee put together strangely. SLDLs don't hit my lower back at all. They hit my glutes almost entirely, but partially in my hamstrings.

I've always felt them in my hams and glutes. Feeling them in the back may be due to bad form

Hams.