SL Deadlift Form

[Legion Kreinak2]

Can anyone explain to me or point me to articles and diagrams of how to properly do SL deads?

I heard it was legs straight, but without knees being locked. This feels really awkward to me.

I did them like that tonight and my lower back felt really tense like when I do deads. I'm guessing that means I did it right? Do you let the bar hug against your body like with deads? And do you bend only at the waist first, and then once you're at about parallel with the floor, make like you're trying to touch your toes?

Or should I do them knees locked?

Shit I don't wanna hurt myself with this exercise.

 

[gmanlax7]

dont lock your knees, lock your back the whole time like your puffing out your chest, and dont let your back arch , this is when its being done wrong and you get hurt. I go to mid shin, and keep your neck and head looking up the whole time, not down.

 

[Legion Kreinak2]

Oh shit, I thought I was supposed to arch my back. That's what I did all night...

But isn't rounding the back what causes injury? Dammit, weightlifting contradicts itself all the time...

 

[zackdarnell]

Oh shit, I thought I was supposed to arch my back. That's what I did all night...

But isn't rounding the back what causes injury? Dammit, weightlifting contradicts itself all the time...

You are supposed to arch. You are not supposed to round. I think gman meant rounded when he said arched.

 

[gmanlax7]

yeah i got my words mixed up, i was thinking arched = Mcdonald's arches = rounded. Some bullshit abstract thought confused me but yeah you got it right

 

[jerkbox]

keep your back as straight as possible as with most lifts....

the key thing with stiffies i have found is to stick your butt out and really feel a stretch in the hams....

 

[Legion Kreinak2]

I guess I did them right, then.

 

[argent]

Back- arched
Knees- fixed just short of being locked

Don't think about lowering the bar. Worry about sticking your ass out and the bar will lower on it's own.

 

[louden_swain]

Legion,

It is natural to feel lower back soreness from performing stiff leg deadlifts. After all, the exercise targets this area as well. I will add to what other people have said. Here are important keys to remember:

1. keep knees slightly bent
2. keep the bar as close to the body as possible
3. keep your back arched, with your chest out and head up

If you hit this exercise properly, you will feel the stress in your hams, ass, and lower back. With heavier weights, it is also natural to feel a little bit of stress in the traps.

Good Luck!

 

[b fold the truth]

Here is me doing 503 a few weeks back.

PLEASE RIGHT CLICK AND SAVE TARGET AS!!!

It isn't perfect...but it was heavy for me.

503 SLDL

B True

 

[Lord_Suston]

pretend your arms are hooks and the weight is just there. now pull up using only your glutes and hams to do the work. go nice and slow and really concentrate on being as smooth as possible

 

[mrzap]

the key thing with stiffies i have found is to stick your butt out