Stiff Leg Deads

[theoak01]

I have decided to add this into my routine as my college gym has no equipment for hammies and I did these today after squats and I hardly felt it in my hams, and my back is killing me.

I kept my legs straight and back went to a little lower than 45% strait not rounded with my hips pushed back. was this the wrong form?

my hams arent really lacking due to squats reg deads and damn good genetics but I figure they need direct work and maybe they will really stand out.

 

[strangebrew]

It's not uncommon to feel it in your back. My advice would be to concentrate on lifting the weight up using just your hams, and go as low as you can without pulling anything.

 

[thumpcbd]

Anyone have a video on this? I, too would love to see how this is done ( more then still photos).

thumpcbd

 

[lucidblue]

When I first started doing SLDLs I didn't feel it in my hams... You have to really focus on lifting with your hams and glutes. For me it takes a lot of concentration to feel it where I want to.

 

[PolishHammer1977]

Is your lower back a weakness?

 

[Citruscide]

Man, when I do them, my back gets low... my ass is sticking straight back and I'm practically leaning on my heels to get the bar lower. Sometimes, I actually stand on a platform so I can get lower ...

I keep my back straight, and this keeps just about all the strain off of it... It's hard to imagine, but I don't lift from my back... I concentrate on squeezing my ass to bring the weight up... if that makes sense... lol

C-ditty

 

[louden_swain]

Keep your feet together. . it requires balance, but you will get a fuller range of motion.

Also, stand on a 100lb plate or two 45lb plates or a box to get a fuller range of motion.

It is crucial that you keep your back flat. . if you don't, all the stress will be placed on the lower back.

To me it sounds like you need to practice your technique.

Other ways to hit hams:

- wide stance squats
- good mornings
- dumbbell leg curls over flat bench

 

[crazyfefe]

you might want to focus on feeling a stretch on your hams on your way down by pushing your butt as far back as you can. Then just reverse the movement. If you managed to really stretch them on the negative, you should be able to really contract them on the positive.

 

[theoak01]

I focused on squeezing my hams but I think overall my workout yesterday were not effective,I hardly feel fatigud today so I will give it a go next week again, I will also try the platform,we have one thats about 2 inches high Ill use. I havent ever done them before so I am sure its form.

I will try all of your suggestions and get back to you next tue

 

[mrzap]

Seems that if I squeeze my glutes on the way up it engages my hams more than my back