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SLDL technique
Goosey
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1. Feet shoulder width apart
2. Legs stiff, with a *slight bend
3. Bend over at the hip whilst maintaining the backs natural curvature
This is a hamstring and glute strengthening exercise.
*a slight bend in the knee maybe required if you are unable to maintain point three.
Start light, perfect form, and improve ROM.
If you are bending at the spine you are not using your hamstring group.
2. Legs stiff, with a *slight bend
3. Bend over at the hip whilst maintaining the backs natural curvature
This is a hamstring and glute strengthening exercise.
*a slight bend in the knee maybe required if you are unable to maintain point three.
Start light, perfect form, and improve ROM.
If you are bending at the spine you are not using your hamstring group.
KungFooGoo
Gangster
Aren't you meant to keep your chest up and stick your ass back as far as you can as well to help maintain the hammy/glute "recruitment"
Thanks, Goosey.
As for PL gyms, nope. No can do. Like I said, basically. Fuck it.
I taught myself every other lift so far, with a bit of help from the webs and a PDF or two. Apparently, my form is fine for deads, squats, bench, OHP and rows. Power cleans are... sorta like the real thing, heh.
Though I did screw up and hurt my shoulders when I switched to low bar squatting (had the bar too low, duh). Healed a while back, and hasn't been an issue since. That's the only time I've managed to hurt myself lifting, more seriously than a some intense strain, or insane DOMS.
Yeah, if there was a PTC anything like nearby, I'd be there. Sounds like a great environment to learn, and get really strong. But I'll make do.
Getting hella close to the 140/100/180 marks now, so I guess it's working out okay.
As for PL gyms, nope. No can do. Like I said, basically. Fuck it.
I taught myself every other lift so far, with a bit of help from the webs and a PDF or two. Apparently, my form is fine for deads, squats, bench, OHP and rows. Power cleans are... sorta like the real thing, heh.
Though I did screw up and hurt my shoulders when I switched to low bar squatting (had the bar too low, duh). Healed a while back, and hasn't been an issue since. That's the only time I've managed to hurt myself lifting, more seriously than a some intense strain, or insane DOMS.Yeah, if there was a PTC anything like nearby, I'd be there. Sounds like a great environment to learn, and get really strong. But I'll make do.
Getting hella close to the 140/100/180 marks now, so I guess it's working out okay.
Awesome. There's also a metric arseton of shite there, and I wouldn't necessarily know what the best example or best advice is, just by looking at it.
I know, things are never entirely a safe bet online, but I'd prefer to get some pointers directly from experienced lifters (some of them on here even compete) where possible.
Not that I even ask that many questions about lifts, if it matters. But I'm still a noob really, and when I'm not sure, I figure it won't hurt to start a thread. Or maybe hijack one, haha.
bams_101
New member
Gooseys first post was SPOT ON for a SLDL, and I know this is knit pickey but the other guys are describing RDL's.
Its a hip hinge pattern. Pushing the hips as far as you can back as you can without losing balance is the main goal with RDL's and GM's.
Oni and Callan, if you guys have great ROM even while maintaining neutral or even arched lower back try putting some 5kg plates underneath the balls of your feet (opposite of what you do with squatting). This will pre stretch the hamstring/gastroc and restict the movement. If that isn't enough to limit your ROM film your form and throw up a link.
Its a hip hinge pattern. Pushing the hips as far as you can back as you can without losing balance is the main goal with RDL's and GM's.
Oni and Callan, if you guys have great ROM even while maintaining neutral or even arched lower back try putting some 5kg plates underneath the balls of your feet (opposite of what you do with squatting). This will pre stretch the hamstring/gastroc and restict the movement. If that isn't enough to limit your ROM film your form and throw up a link.
Darkoz
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Awesome. There's also a metric arseton of shite there, and I wouldn't necessarily know what the best example or best advice is, just by looking at it.
I know, things are never entirely a safe bet online, but I'd prefer to get some pointers directly from experienced lifters (some of them on here even compete) where possible.
Not that I even ask that many questions about lifts, if it matters. But I'm still a noob really, and when I'm not sure, I figure it won't hurt to start a thread. Or maybe hijack one, haha.
I think you misunderstood me, there are a lot of good vids on YouTube these days as it's much easier to learn an exercise by actually watching how it's done comparecd to someone trying to explain it.
The sldl is a simple exercise as long as you keep your back out of it
bams_101
New member
[ame="http://youtu.be/BuHEVzq0ibA"]Constant Tension RDL - YouTube[/ame]
[ame="http://youtu.be/PnBREGM7pE0"]Romanian Deadlift form tutorial RDL - YouTube[/ame]
Smart move. Better to ask for direction, than to ask the Physio how long will I be off work for lol.
Headley
BigRed Kunce
Ehh well i like to do this exercise a lot and i try to keep my back as straight as possible which means bending at the hips, but that's as much 'back movement' i do.
- Keep the head up so you are looking at a single point on the wall in the distance
- Keep the bar as close to your legs as possible
- Start out slow
- Control your breathing
- Stick your ass out
- Maintain balance
Pretty straight forward
- Keep the head up so you are looking at a single point on the wall in the distance
- Keep the bar as close to your legs as possible
- Start out slow
- Control your breathing
- Stick your ass out
- Maintain balance
Pretty straight forward
Repacked
Punxsutawney resident
Maintain a neutral spine e.g. your natural lordotic spinal curve, keep your head neutral which means at the bottom of the movement you will be looking at the ground. If you maintain focus on a point in front of you you will change the curve of your back as you bend over as your head will essentially be in the same position as if you were to look straight up now. push your hips back to load the hamstrings, keep your lats tight. Some softening of the knees may be appropriate. There is no magic ROM. Go as low as is comfortable, this will vary from person to person and depend on the weight you are using. Once you feel your lower back trying to enter flexion that is far enough, especially if you are using heavy weight.