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Deadlift Poll
- Thread starter FOZY
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The Iron Game
New member
Lower Back problems, unfortunately I dont do them but would love to. One of the best overall excercises, up there with the squat, bench and chin ups.
If I did it would be palms in.
If I did it would be palms in.
bbigman2000
New member
Great exercise, also got bad lower back pain so cant do them any more, unless I want to be crippled for a week after it, I do it palms in, my technique is crap and I cant get the legs into the equation at all, still I can shift a 630 from the floor. Take care bro.
You know what I have found......
With sumo style I have much less pressure on my lower back and my legs and ass get much more of the work
now that I have switched to conventional ( Last 3 wks) I notice my overall back ( especially lower) get most of the grunt. So for now even though I am at pussy weight with these I think they are more bvenificial to me then the sumo style.
I feel like I have to start alover with the conventional style, I tried to go heavy ( like what i was doing with sumo) and my lower back was all messed up. I think it takes time to srengthen that area
my conclusion
sumo = more legs and gluts
conventionla= overall back and some legs
With sumo style I have much less pressure on my lower back and my legs and ass get much more of the work
now that I have switched to conventional ( Last 3 wks) I notice my overall back ( especially lower) get most of the grunt. So for now even though I am at pussy weight with these I think they are more bvenificial to me then the sumo style.
I feel like I have to start alover with the conventional style, I tried to go heavy ( like what i was doing with sumo) and my lower back was all messed up. I think it takes time to srengthen that area
my conclusion
sumo = more legs and gluts
conventionla= overall back and some legs
Re: STIFF LEGGED DEADS............
No way Bro!!!
Stiff legged work the hammys very minorly. If you do a few sets of stiff legged and your
hammys are sore the next day, then you need to work on your hammys more. Stiff legged
put most of the stress directly on your lower and middle back (not to mention traps, etc),
namely the spinal erectors. Some glute work too. This exercise is not good if you have a
history of lower back pain. It's good if you're concerned about strengthening the lower
back. Perfect form is a MUST.
mtgmt4 said:
No way Bro!!!
Stiff legged work the hammys very minorly. If you do a few sets of stiff legged and your
hammys are sore the next day, then you need to work on your hammys more. Stiff legged
put most of the stress directly on your lower and middle back (not to mention traps, etc),
namely the spinal erectors. Some glute work too. This exercise is not good if you have a
history of lower back pain. It's good if you're concerned about strengthening the lower
back. Perfect form is a MUST.
Been doing sumo for a while, recently made the switch and my back is thanking me. Feals MUCH more worked then when doing sumo style,,,,,But thats just me everyone is diiferent...
I can pull MUCH more weight in sumo style then with the conventional style. Also my fingers feel like they are going to fall off with just 225 with conv. I have never used straps in my life but am going to buy some for this 1 exersize
I can pull MUCH more weight in sumo style then with the conventional style. Also my fingers feel like they are going to fall off with just 225 with conv. I have never used straps in my life but am going to buy some for this 1 exersize
M
manny78
Guest
even the Sumo way its killing my lower back........ so sad cause it was such a good exercise
Hugh Gellatts
New member
there are different types of stiff legs too. Romanian DL's(arched back) hit the hams differently than normal SDLs. Then you have keystone deadlifts, where you can really overload the hams in the top part.
I always do palms in. I love deads 
M18
M18
Sumo
Sumo, palms in, no straps until I start dropping the weight which is pretty quickly. I suck at deads, my forearms are by far my weakest bodypart, even with straps, my forearms are holding me back on this exercise. To remedy this I am trying this: alternate each week-full deads, then partials. On partials I try to concentrate on my forearms for 3 sets, then do my three heavy sets for my back. On full deads it's all about the deadlift-for back.
Stiffs ARE definitely for hams if you're doing them right. You might be thinking of a "parillo" type stiff leg, where you intentionally arch your back and knees are at 5-10 degress. I have done stiff plenty and I feel them in my hams exclusively, that's how I like it too.
Rugger
Sumo, palms in, no straps until I start dropping the weight which is pretty quickly. I suck at deads, my forearms are by far my weakest bodypart, even with straps, my forearms are holding me back on this exercise. To remedy this I am trying this: alternate each week-full deads, then partials. On partials I try to concentrate on my forearms for 3 sets, then do my three heavy sets for my back. On full deads it's all about the deadlift-for back.
Stiffs ARE definitely for hams if you're doing them right. You might be thinking of a "parillo" type stiff leg, where you intentionally arch your back and knees are at 5-10 degress. I have done stiff plenty and I feel them in my hams exclusively, that's how I like it too.
Rugger
stiffs for hams
yo max bi's i do stiffs on my leg days and love them did conventional deads this week as well, i much rather do Good mornings for strength in lower back but i think everyone has their own preference, btw i do one palm in and one palm out conv, style and had nice little scars on my shins ouch!
yo max bi's i do stiffs on my leg days and love them did conventional deads this week as well, i much rather do Good mornings for strength in lower back but i think everyone has their own preference, btw i do one palm in and one palm out conv, style and had nice little scars on my shins ouch!
Hugh Gellatts
New member
"Arched back?? Isn't that really bad for your spine? I always do mine with my back
flat as a board, and paralell to the floor."
I don't mean slumped forward, I mean flat back, chest up... like the way your back is on a proper high-bar squat.
this is actually easier on your spine as you don't get the same amount of disc compression on the lower spine.
flat as a board, and paralell to the floor."
I don't mean slumped forward, I mean flat back, chest up... like the way your back is on a proper high-bar squat.
this is actually easier on your spine as you don't get the same amount of disc compression on the lower spine.
growin'
New member
I do Deads both ways. When I start going heavier, I go Sumo. I think it works better for taller guys 6'+. If your low back is really getting thrashed, your probably not dropping your ass far enough. It should feel like your sitting back onto a chair. I used to have a sore back before I was coached, that made a world of difference.
The All Powerfull MC
New member
Hey max-biceps, im not tryin to argue with ya, but i do conventional deads(palms both in) at the end of my back routine, and dumbell stiff legged deads(legs straight) at the end of my leg routine(after leg curls).
And i feel lower back and traps on one hams on the other.
how do you do them?
And i feel lower back and traps on one hams on the other.
how do you do them?
Conventional with a mixed over/under grip. I find I don't need to use straps if I do 'em like this.
And yes, SLDL's are primarily a hamstring movement when done correctly, though they do hit the whole posterior chain to some degree.
I know this is a little off-topic, but does anyone else like good mornings for hams? Similar motion to SLDL's, but the bar is placed on your traps. One of my favorites!
And yes, SLDL's are primarily a hamstring movement when done correctly, though they do hit the whole posterior chain to some degree.
I know this is a little off-topic, but does anyone else like good mornings for hams? Similar motion to SLDL's, but the bar is placed on your traps. One of my favorites!
Happy Growmore
New member
There is nothing better than heavy deads. I dont see many people doing them though.....
Happy Growmore
Happy Growmore
MikeyLikesJuice
New member
im to scared for my back, so I stick with squats. My friend destroyed his back on deads, not sure what he did, but he doesn't do leg workouts anymore.
Always lots of opinions on DL. I do lots of DL variations for powerlifting and the key is to try everything more than once and you'll know where you feel the different exercises the most. I've done every lift mentioned in this thread and more, each for several weeks, trying to improve my max deadlift. Stiff legg DL are good for the hams and the lower back. It all depends on the wieght and the reps, and your body structure. I will do SLDL from the bottom to about my knee for reps to target just hams and minimize the lower back. If I want to cream my lower back I'll do SLDL off of a platform for for doubles or singles very heavy. This hits your lower back because you start out with it at a leverage disadvantage, vs. regular stance. So at the start it's hams and back and about mid way it's mostly back. For instance, I'll do reps with say 225 or so for hamstring work, but work up to 500+ double for lower back work. Almost forgot, one key point is to slightly bend your knee (just unlock it) if you do heavy SLDL for the lower back. That also takes the hams out more and will avoid hyperextending. I think you guys are arguing over two variations of SLDL, now that I think about it.
For me heavy conv. off a platform is the ultimate back stimulator. Sumo is more hips and less back.
For me heavy conv. off a platform is the ultimate back stimulator. Sumo is more hips and less back.
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