New Vid: stiff leg dead lift

WillBrink · 03-11-2008, 04:40 PM

Folks, here is my latest vid, which covers the stiff leg dead lift. For such a seemingly simple exercise, it's surprising how few people actually perform it correctly. After doing my 6 x 6 squats, I used my handy little cam to shoot a set of stiff leg deads, which is one of the most productive posterior chain/lower body exercises you can do, *IF* done correctly. Here's the vid:

YouTube Video

min0 lee · 03-11-2008, 04:58 PM

Another great one, the only thing I can say to change would be to have the guy wear shorts, that way newbies can see he doesn't lock his knees.

WillBrink · 03-11-2008, 05:03 PM

Quote:

Originally Posted by min0 lee

Another great one,

Thanx!

Quote:

Originally Posted by min0 lee

the only thing I can say to change would be to have the guy wear shorts, that way newbies can see he doesn't lock his knees.

"The guy" be me this time

A little cold out here in New England for shorts, but I will keep it in mind for future vids.

min0 lee · 03-11-2008, 05:11 PM

Quote:

Originally Posted by WillBrink

"The guy" be me this time

OOPS!

When I started working out I always locked out my knees....I learned the hard way.

WillBrink · 03-11-2008, 05:13 PM

Quote:

Originally Posted by min0 lee

OOPS!

When I started working out I always locked out my knees....I learned the hard way.

Given the name of the exercise itself, you can see why people would if not given some direction. The exercise needs a new name...

danzik17 · 03-11-2008, 05:20 PM

I almost did think that you kept your legs stiff, and I never liked that idea.

Question though - if you bend your knees slightly, then what is the difference between this and an RDL?

WillBrink · 03-11-2008, 05:27 PM

Quote:

Originally Posted by danzik17

I almost did think that you kept your legs stiff, and I never liked that idea.

Question though - if you bend your knees slightly, then what is the difference between this and an RDL?

Not a huge difference, but RDL is a wider foot stance, Push butt BACK, so that when you bend down, knees stay fairly straight but may bend a little more, bar is held close to body and dragged down shins at bottom of eccentric. Generally speaking, you can use more weight with a RDL.

**DOMS** · 03-11-2008, 05:38 PM

Nice vid, Will. I also watched the Front and Back Squat vids.

WillBrink · 03-11-2008, 05:45 PM

Quote:

Originally Posted by DOMS

Nice vid, Will. I also watched the Front and Back Squat vids.

The front squat vid URL was on this forum a while back BTW (as was the leg press) but the squat is new. Not really pushing that one around as an example of perfect form...

Unlike the front squat and the leg press vids I put up, this vid is not intended to show textbook form for the squat, 'cause it aint. I start to put too much 'english' into it toward the end of the set, which is why I stopped. The prior 5 sets were pretty solid but the last few reps of the last set, stuff gets tired...but that's not an excuse for less than perfect form per se either...

Also you will note I tend to go deep with later reps. Most people will start deep, then get higher and higher as they get tired. I have always done the opposite. The first few reps I like to get my grove, then I can get my depth. I never use a bounce or momentum off the bottom to get more weight as is often seen in gyms, and where the "squats are bad for the knees" rep comes from.

I took over a year off from squatting, so I am just starting to get back to it and the form/grove takes a little time to get back to I find, though I have never had what would be considered a perfect or pretty squat. "Back in the day" I was good for another 100lbs or so for 5-6 reps, but at 42 and 30lbs less LBM then I had "back in the day," I have no complaints, and no doubt there are others out there far stronger than yours truly...

Anyway, just put that on up on youtube quickly but not posting that one as a training vid per se.

**Mudge** · 03-11-2008, 06:40 PM

Shorts would be good I think as well, I see almost no bend in the knees at all - really I can't see any? For those who don't read, they may never know.

min0 lee · 03-11-2008, 06:42 PM

What's the name of that singer?

WillBrink · 03-11-2008, 07:00 PM

Quote:

Originally Posted by min0 lee

What's the name of that singer?

Singer?

min0 lee · 03-11-2008, 07:03 PM

Quote:

Originally Posted by WillBrink

Singer?

In the video...unless that was you singing....if it is you, you really are talented.

min0 lee · 03-11-2008, 07:04 PM

You could name your band "Guns and Weights"

shiznit2169 · 03-11-2008, 07:38 PM

What part of MA are you from?

WillBrink · 03-11-2008, 07:42 PM

Quote:

Originally Posted by min0 lee

In the video...unless that was you singing....if it is you, you really are talented.

That's Audio Slave "something on the sun" i believe. The full track can be found at the Brinkzone radio station if interested,

jamtheman_m · 04-03-2008, 04:00 AM

could u put a RDL vid up so i can see the dif between the two?
im really confused now

SLDL: Narrower stance, not as much emphasis on putting the butt back? does that mean more emphasis on the upper body going down while keeping butt in same place, compared to an RDL?

soxmuscle · 04-03-2008, 11:18 AM

Quote:

Originally Posted by WillBrink

That's Audio Slave "something on the sun" i believe. The full track can be found at the Brinkzone radio station if interested,

Shadow on the Sun

soxmuscle · 04-03-2008, 11:19 AM

Quote:

Originally Posted by jamtheman_m

could u put a RDL vid up so i can see the dif between the two?
im really confused now

SLDL: Narrower stance, not as much emphasis on putting the butt back? does that mean more emphasis on the upper body going down while keeping butt in same place, compared to an RDL?

I agree.

**CowPimp** · 04-03-2008, 10:07 PM

I like to see fuller hip extension at the top of the movement. That is, I think the pelvis should tilt a bit more posteriorly such that it moves into a neutral position and the glutes are fully engaged.

MeatZatk · 04-05-2008, 10:38 PM

So I shouldn't be taking the bar all the way down to my feet then?

AKIRA · 04-05-2008, 11:22 PM

Quote:

Originally Posted by danzik17

I almost did think that you kept your legs stiff, and I never liked that idea.

Question though - if you bend your knees slightly, then what is the difference between this and an RDL?

Bingo.

When I saw the example wearing pants, even before the lift, I said to myself, "this is going to look like a RDL too."

Witchblade · 04-06-2008, 06:46 AM

Quote:

Originally Posted by MeatZatk

So I shouldn't be taking the bar all the way down to my feet then?

Depends on your flexibility. Can you maintain proper spinal position?

WillBrink · 04-06-2008, 07:14 AM

Quote:

Originally Posted by jamtheman_m

could u put a RDL vid up so i can see the dif between the two?
im really confused now

SLDL: Narrower stance, not as much emphasis on putting the butt back? does that mean more emphasis on the upper body going down while keeping butt in same place, compared to an RDL?

I don't have a vid handy for you on the RDLs, but in general:

SLDL = Keep knees CLOSE to straight, bend at waist, keep back flat, let bar drop down naturally hanging from arms.
RDL = Push butt BACK, so that when you bend down, knees stay fairly straight but may bend a little more, bar is held close to body and dragged down shins at bottom of eccentric.

Richie1888 · 04-06-2008, 08:32 AM

great vid opened my eyes to my poor form

you should get a thread will all your vids in if you have nt already.

03-11-2008, 04:58 PM	#2
min0 lee I See© Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 29,666 Blog Entries: 3 Photos: 542	Another great one, the only thing I can say to change would be to have the guy wear shorts, that way newbies can see he doesn't lock his knees.
	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper Ron Paul 2008....maybe....

03-11-2008, 05:20 PM	#6
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: New York Posts: 1,489 Blog Entries: 5	I almost did think that you kept your legs stiff, and I never liked that idea. Question though - if you bend your knees slightly, then what is the difference between this and an RDL?
	Ron Paul 2008 Journal: Boom goes the dynamite

03-11-2008, 06:40 PM	#10
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,861 Photos: 1	Shorts would be good I think as well, I see almost no bend in the knees at all - really I can't see any? For those who don't read, they may never know.
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03-11-2008, 06:42 PM	#11
min0 lee I See© Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 29,666 Blog Entries: 3 Photos: 542	What's the name of that singer?
	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper Ron Paul 2008....maybe....

03-11-2008, 07:04 PM	#14
min0 lee I See© Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 29,666 Blog Entries: 3 Photos: 542	You could name your band "Guns and Weights"
	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper Ron Paul 2008....maybe....

03-11-2008, 07:38 PM	#15
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 3,971 Photos: 3	What part of MA are you from?
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04-03-2008, 04:00 AM	#17
jamtheman_m Registered User Join Date: Apr 2007 Posts: 11	could u put a RDL vid up so i can see the dif between the two? im really confused now SLDL: Narrower stance, not as much emphasis on putting the butt back? does that mean more emphasis on the upper body going down while keeping butt in same place, compared to an RDL?

04-03-2008, 10:07 PM	#20
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	I like to see fuller hip extension at the top of the movement. That is, I think the pelvis should tilt a bit more posteriorly such that it moves into a neutral position and the glutes are fully engaged.
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04-05-2008, 10:38 PM	#21
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 917 Photos: 5	So I shouldn't be taking the bar all the way down to my feet then?
	No Grain No Gain

04-06-2008, 08:32 AM	#25
Richie1888 Registered User Join Date: Jun 2006 Posts: 1,041	great vid opened my eyes to my poor form you should get a thread will all your vids in if you have nt already.
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