SL Deads - Proper Form

[Legion Kreinak2]

Need to know about proper form on these. I don't know if I'm just being paranoid, but I'd rather not destroy my lower back. Anyone ever been told to bend at the knees and pick things up that way, rather than at the waist? Well, doesn't this exercise go against that? I'm guessing that whole idea of hurting your back that way is a myth, and this strengthens those muscles?

Anyway, do you keep your knees stiff and buckled? I tried doing it with them slightly loose, but legs still straight and it felt REALLY weird.

 

[louden_swain]

It is pretty hard to explain these, but I will give it a shot.

Imagine yourself reaching down and touching your toes.

Make sure that your feet are spaced about 6 inches apart. When you bend down, keep your back as flat as possible and keep your head up. As you bend down, make sure your knees are slightly bent (prevent your patella from locking up or hyperextension). You should feel your hamstrings pulling. It is natural to feel a little stress in the lower back. Also, be sure to keep the bar as close to your legs as possible. I let the bar travel along my legs.

I would start out with a light to moderate weight on these to get the feel. I hope some of this information helps.

 

[jeremys]

ALWAYS keep your head up. these are a great excercise but they fucked me up, as anything can with improper form

 

[Legion Kreinak2]

How did they fuck you up? Just because you didn't keep your head up?

Fucked you up for life or just for a month or something?

Shit, I don't wanna do this shit if it's gonna kill me for life.

 

[jeremys]

if you keep your head up, most of the time it prevents you from rounding your back the wrong way when lifting.

i dont wanna scare you away from SL deads, because anything can fuck you up if you use bad form

i'm not exactly sure of the extent of my injury, but it's been since summer

 

[Legion Kreinak2]

Ah, I see.

Well, I guess the risk will always be there. I'll take it, it'll be worth it either way.

 

[rjl296]

just keep your back arched and knees slightly bent , head up and don't go heavy t first - you'll wish you started doing them earlier.

 

[Legion Kreinak2]

Can I do these as 5x5 in my routine for hams on Friday (legs)?

I have leg curls as 3x8 (only because I can't think of a second accessory exercise for the hams. Maybe I should do those 4x8 just so it'll add up to 9 sets still?

Regardless, SL Deads as 5x5? Or can that put me at risk quickly and easily because its such a heavy weight (because of the low reps) being burdened on my lower back?

 

[jeremys]

if anything, i'd worry about higher reps; anything over 8 reps and you could start to lose form

try glute/ham raises. these work excellent

 

[Legion Kreinak2]

No gym, only at home shit. No machine for those, otherwise I would.

 

[michaelcoutts]

hahaah i cant even touch my ankles when i bend down due to my really crappy flexibility and i'm sure many others out there are in the same position.
I suppose u could start the weight on a raised platform or box if u cant reach down that far without bending your knees?

 

[zackdarnell]

No gym, only at home shit. No machine for those, otherwise I would.

You dont need a machine to do those. you can do them at home. Read this:
http://testosterone.net/nation_articles/237pain.jsp

 

[jeremys]

thats a good article

 

[rjl296]

nice article!!

 

[b fold the truth]

All it is...is a hamstring stretch with weights in your hand!!!

B True

 

[Legion Kreinak2]

Haha, true dat B. That's what I always said.

So if you have really weak hams, will stretching without weights strengthen them?