Powerlifters Assemble!!!

[Evidence]

Hey guys, I'd like some of you to help with the proper movement of stiff leg deadlifts for recruiting muscle involvement more from the hamstrings. How close is the bar to your body compared to a conventioal over hand/underhand grip deadlift from the floor? How far apart generally are your feet? How wide is your grip? Making sure back is not rounding out is important, any tips to make sure this isn't happening and you're really ripping properly and proper stress is on hams and lower back? How do most of you incorporate these into your current split? Thanks.

[RagingBull666]

I would call the movement you are describing as an RDL.

I go about shoulder width, ride the thighs the whole time and only descend to just about knee level. I feel by keeping this short ROM I recruit solely the hams and lower back. SS, RB

[bigdamray]

I haven't done a real sld in a long time. I do rdl from time to time. A real sld, feet are close, knees straight, overhand grip, bar stays 1-2 inches away from body.

[RagingBull666]

I forgot to say that I haven't done these in a long, long time and have no plans to do them again anytime soon. SS, RB

[Evidence]

that's exactly why I brought it up because I haven't done them in a long time either so I felt great time to mix things up.

[G-REX]

Proper SDL differs from a Romanian only a bit. Proper SDL is with your feet close together, your back arched tight. Start the movement by pushing the glutes to the back without breaking at the knees, as the glutes go back let the bar slide down your thighs while maintaining your arch. Let the bar go down until you feel a good stretch in your hamstrings then drive your hips forward without unlocking your knees. For all intents and purposes, it is a toe-touch with weight in your hands. Key here is to use control and keep the arch in both your lower and upper back. The weights should be kept light at first with high ranges, graduating to moderate weights with moderate poundages as your flexibility and strength improve. If you are already extremely flexible, the weight may hit the floor before you get the proper stretch in your hamstrings. If this occurs you can either take a wider grip on the bar or stand on a sturdy platform that will allow for your entire range of motion. Key here is to understand that it is a very strict movement in which from is critical, if your form starts to break it is very easy to injure yourself. Unlike conventional or RDL's, which can be performed in a ballistic or dynamic fashion, the SDL is a slow, controlled movement. It is a great exercise for the glutes and hams, especially at the tie-ins, but it needs to be done properly in order to make sure you don't get injured.