Sldl rom

[Repacked]

What's the consensus with SLDL ROM; once you go past 45-50 degrees does the glute/ham emphasis all but diminish and move to lower back? Do people think it's safer to use higher weight and keep the ROM to 45-50 deg?

 

[wingman]

Depends on the purpose of doing the exercise and what you're trying to get out of it.

Prefer to go to ground with each rep, which is less difficult with sub maximal weight.

 

[C_T]

i'd say it depends on the form and weight. when i do it, its 100% in the hammies, theres very little lower back... but as you increase the weight, it very much involves the lower back.

even feels better when you go beyond the ground with manageable weight, ie on a step thingy, or use tiny plates.

working the muscle isn't all about weight

 

[Shrek]

I just go until ifeel a confortable stretch. Moderate weight.

 

[Bazza20]

SLDL are a great exercise in their own right. Don't really bother thinking about what it targets.

Doing them with real light weight is a waste of time in my opinion.

 

[Puggy]

Depends on what I'm doing. But I sometimes stand on a 3" block, and travel almost to the ground. I always hold it for a second or two above the ground.

 

[Goosey]

What's the consensus with SLDL ROM; once you go past 45-50 degrees does the glute/ham emphasis all but diminish and move to lower back? Do people think it's safer to use higher weight and keep the ROM to 45-50 deg?

this is generally an exercise that strengthens the lower back.

originally the exercise was performed with straight legs and the bar travels down past the instep while standing on blocks.
starting with a light weight higher reps 15-20 rep's to pump the lower back.

 

[Goosey]

 

[morgan000]

View attachment 11158

Jesus that is some serious flexibility. My hammies are really tights, once I go past my knee caps, my knees start to bend and its sort of a regular deadlift.

 

[Goosey]

I started with a slight bend, I also started with a light weight, but heavy enough to force full extension, over time my strength improved to the point where I could straighten my legs.
12 reps using 120kg.

recent testing on the Medx lumbar machine however exposed how weak my lumbar was, I've since had no lower back issues.

 

[C_T]

SLDL are a great exercise in their own right. Don't really bother thinking about what it targets.

Doing them with real light weight is a waste of time in my opinion.

way to take something and over exagerate

oh wait for once someone did that more than even you!!!!

learn to read

edit did i say light weight or did i say not too heavy
keep doin what ur doin tho and keep making zero progress

 

[Goosey]

Yep, it's Saturday night.

 

[spartacus]

no, you are wrong, silverback is one of AusBB's finest.

 

[onslaught]

View attachment 11158

I always thought the back needed to stay tight and fairly neutral, seems like an awful lot of rounding happening there.

 

[C_T]

im 100% happy with being wrong. are you?

 

[Goosey]

I always thought the back needed to stay tight and fairly neutral, seems like an awful lot of rounding happening there.

Not with this exercise.

 

[onslaught]

Not with this exercise.

fair enough.

 

[C_T]

how is the sldl performed then @silberback;

 

[Bazza20]

way to take something and over exagerate

oh wait for once someone did that more than even you!!!!

learn to read

edit did i say light weight or did i say not too heavy
keep doin what ur doin tho and keep making zero progress

Voices in your head talking to you again.

 

[steveP]

SLDL are great at the end of a hamstring workout to really stretch them out. Guaranteed you'll feel the exercise much more. I always do them with my toes raised on a plate or plank. Then you don't need to go as low. If you want to feel it even more, point your toes inwards slightly.