Hammies, SLDL

[leatherface]

I hear alot of people working there hams with SLDL's. My legs stay stiff thoughout the whole motion and i only bend my back to pick up the weight right? That just doesn't sound right though... Does anyone have a video of these being done? I need to find more Ham exercises besides leg curls and single leg curls that I can do without machines!!

 

[Thaibox]

b-fold has a good set of pics, and possibly a clip of him doing them with good form. Its a good camera angle also.

 

[leatherface]

Also, when I learn exactly how to do them(or if im right), then i would like to start doing them. Would they fit into my back/ham routine alright though since im alreadying doing normal deads on that day? It usually looks something like this:

Deadlift 5x3
pull ups 3xfail
bent bb row 3x8
leg curls 4x5

 

[BigBossMan]

I was going to ask the same question. I just don't understand how they work the hams when the legs barely bend...

I need to incorporate them in my routine as well, my hamstrings are really the only muscle I don't work, even though I do squats/deads, but they don't kill the hams.

 

[johnny1111]

Here you go. -john

http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

 

[leatherface]

Thanks for the site! , so would those SLDL fit into my routine alright without any problems? I dont see why they wouldn't except that i do regular deadlifts earlier in the routine and im not sure if that matters.

 

[leatherface]

While im on this topic, does anyone else have any other good Hamstring exercises i can add to my back/ham day, using just free weights? thanks again

 

[leatherface]

bump

 

[JJFigure]

I just did RDLs after my DLs in yesterday's workout, and the only problem I encounter is I'm pretty fatigued from the DLs, so my strength is down on the RDLs and I'm a little shaky. I primarily wanted the hamstring stretch, so I wasn't that concerned. Normally, I would do one or the other (or GMs) - I wouldn't do them both in the same workout. I'm using lighter RDLs and GMs to help with my hamstring flexibility so I don't have to spend as much time stretching (getting lazy in my old age).

You can also try GMs (Good Mornings), DB leg curls, and Glute/Ham Raises. There have been videos posted of all these exercises. I also prefer the Romanian DL (RDL) over the SLDL - the lower back is less involved and they really just focus on glute/hamstring.

 

[leatherface]

Ok, what is the difference between SLDL and Romanian?

 

[collegiateLifter]

yea, i've been doing romanian deadlifts lately, and like them a lot. Although im not a big fan generally, t-mag had a good article out recently on how to do them. definately feel it in my hams.

 

[casualbb]

Here you go. -john

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

Generally exrx.net exercise animations are really solid. I do have some issues with the posted one, though...

First of all, that's not a stiff-legged deadlift, it's a "straight-legged" one. In the official stiff-legged deadlifts, your legs do bend slightly. In the posted one, in order to get a full ROM, the guy has to round his back at the bottom. Is it just me, or is that a big no-no? Here's the stiff-legged version...

http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html

The guy only bend his legs enough so that he can complete the movement without rounding his back. To me, that just feels safer. Also, RDLs are good, and what everyone else said.

-casualbb