I'm going to start doing a stiff leg lift. I saw some pictures on how to do it. In these pictures, the guy is on a platform. What would be the reason for that? Also, I read awhile ago that when doing a deadlift the bar should be mid shin level, is it the same for the stiff leg deadlift? Also I wanted to know some things to avoid.
The platform allows for a greater stretch for the hamstrings.
Make sure to keep the bar as close to your body as possible when lifting and lowering.
Until you get use to doing these, I'd say stay off the platform. Pulling it from the floor is hard enough. Just like regular deads, keep your back straight and ease it up. Be prepared, your gluts WILL be sore for a few days.
i've been doing these a year and i still barely touch the ground, with no box. you dont need one unless you have very limber hams and need the extra stretch
Do I have to put plates under the bar to make the bar mid shin level? Also, do I have the bar touch the ground between reps like with the deadlift?
Keep the hamstrings flexible. It is key to getting good ham activation. Heavy weight is not needed on these. As you get stronger gradually increase weight. These are great for lower back too.
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I must have done something wrong, because my lower back is killing me. Also, when I did oblique leg raises the other day I hurt my lower back some how. Right above my gltes hurt after the leg raises. I also did the leg raises on my bed. I don't know if that matters or not.
you need to keep your balance on your heels - lifting your toes slightly to get that stretch. For god sake take it easy on the weight to begin with and warm up properly.
Squats are a good warm up exercise for SL Deads
Just be sure to keep the back straight. Saw some dad and his son doing SLDL tonight and i wanted to cry. Their backs both bend so much i could feel their future pain.
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you could do good mornings as a warm up/pre-faitgue s/set - that's nother option for you
You dont need a platform. If you have great hamstring flexibility and you can keep your back straight through the whole range of motion than you may need it. If you cant feel the stretch in your hamstring becuase you are so flexible than its ok... otherwise dont use it
IMO, most people lack flexibility to touch the ground w/ the plates when performing SLDLs, let alone off a platform. Unless you have great flexibility, the bar shouldn't be traveling much farther than the knee - maybe the shins if you have decent flexibility. You don't HAVE to go low to get the stretch in the hamstrings. Keep the back straight, knees tight. Most people, including myself, end up lowering the bar further by rounding the back or bending the knees, whether we realize it or not.
Think of it like this... if you were to lean over and attempt to touch your toes, you would probably round your back in order for your hands to actually reach your toes. This is unnecessary and dangerous. Keeping the back straight (head up) try again. You will notice you get the SAME stretch without putting your back in a dangerous position. You probably won't be able to physically touch your toes this way, but that isn't the point of the stretch. The point is to stretch the hams, and that can be done without rounding the back. Same goes for SLDLS. Don't worry about how low the bar goes... pay attention the the stretch in the hamstrings.
If you do these as a ham only move or a deadlift accesory your going to be doing them a little differently. Also, look into Romanian deadlift, that is what most people are really describing. SLDL's by definiton is a deadlift with stiff legs. Romanian deads are probably more of what you are looking for.
As I posted in my Routine thread I was thinking of just doing goodmornings since they would be easier for me