Who stiff-leg Deadlifts?

[blaster220]

For whatever reason, I seem to have trouble keeping the bar from eating up my knees and shins on classic deadlifts; however, I stiff-leg deadlift on back day and the pumps don't get any bigger than that for lower back. After doing these for 4 weeks, my erector spinae look like two huge pillars on each side of my spine

I keep the legs slightly bent, keep the back straight, stick out the butt, and roll my shoulders back on the finish to incorporate some upper back. I've gotten up to 295x4

Anyone else have any experience with these?

 

[b fold the truth]

I have a good friend who won the Mr. Kentucky in the late 70's as a middleweight...and totally natural. I remember telling him a few years back (when I had just discovered stiff-legs) that I would get really sore from them (forearms, traps, erectors, lower erectors, glutes, hams, lats) and I was worried. He told me that any exercise that worked that many muscle groups...HAD to be good for you.

If deads are cutting up your shins...try moving the bar farther out in front of you and pulling back...and doing singles only. I tend to cut my legs up as soon as I start doing reps.

B True

 

[the People's Champ]

I do those on leg days for hams. great exercise

 

[Enock]

I do those on leg days for hams. great exercise

Same here

 

[MidwestJ]

Yeah man I really like those myself. I do them more for lower back though. I'm still kinda new at the deadlift/lower back work so I'm careful not to overdo it quite yet so I don't go nearly as heavy as that but I REALLY enjoy that exercise.

I read somewhere where the westside boys don't advocate doing deadlifts each week so I use that exercise with lower weight to continue to strenghten my lower back mostly and hams too.

A GREAT exercise in my mind.

A variation that I do...As I'm short I get two car ramps and place then on the floor inside my cage. Standing on them they make me much taller therefore the ROM is much greater when pulling the bar off the bottom pin of my power rack. If I didn't do this, the exercise would offer only minimal results as I couldn't get a full ROM.

You other shortsters might try that.

 

[b fold the truth]

Yeah...but what you must realize is the the Westside guys do rack pulls, dimel deadlifts, etc... They also do speed deadlifts. When they say that they don't deadlift every week...I think that means that they don't deadlift heavy every week and they don't do a regular contest style deadlift very often...

B True

 

[Thaibox]

I like doing SL deads off a 10inch block.

 

[scruples]

i've been incorporating SLDLs on leg day and man do they make my hams sore... for some reason though i can SLDL waaaayy more than i can full squat... any ideas why?? (i can do 295 x 5 SLDL, 225 x 4 full squat)...

 

[b fold the truth]

I like doing SL deads off a 10inch block.

Why would you want to do them off a block? I can't see the point of going any deeper than necessary.

You do not bend over on these...you just push your butt back as far as you can. I have long arms and the bar only goes down to mid-shin. Anything deeper and I am leaning over and my back can not stay tightly arched.

B True

 

[Thaibox]

I actually got the idea from an old guy a few years ago that lifted with the old-timers back in the days of Columbo and Arny. He said that it was common to see the big boys doing them standing up on a flat bench, and letting the weight fall as far as possible.

I'm very flexible, so I feel like I'm cheating my hams and even my erectors if I only pull from the floor. I don't get anywhere near full ROM unless I do them from the block. Since I started using the block, I've also noted a significant increase in weight pulled with SL and traditional deads as well.

 

[Thaibox]

A variation that I do...As I'm short I get two car ramps and place then on the floor inside my cage. Standing on them they make me much taller therefore the ROM is much greater when pulling the bar off the bottom pin of my power rack. If I didn't do this, the exercise would offer only minimal results as I couldn't get a full ROM.

You other shortsters might try that.

I just read this Good for tallsters too

 

[blaster220]

I'm glad to see this pulled such a good response

Scruples, I feel you... my deadlifts exceed my squat, too. I can deep squat 225 a few times, but then again, I can sldl 295 x 4... by the way, I am 6'4, so deep squats aren't exactly the best for my knees, although I don't use height as an excuse, I still do my best to come parallel.

Squats are kinda my pleasure/pain complex... I look forward to doing them, I really enjoy power movements that incorporate brute strength. However, I still suck at squats in my opinion and the legs hurt like hades for the next week.

But isn't that what we're in it for anyway?

BFold... excellent advice. I'll be single full deads this leg day

Thanks for the responses.
blaster220