Stiff leg deads or deads from the floor?

  1. Registered User
    HATE's Avatar
    Join Date
    Feb 2006
    Posts
    54
    Answers
    0

    Stiff leg deads or deads from the floor?


    Anyone have an opinion on whats better in terms of safety and gains, stiff leg deads or deads from the floor? Also Im unsure on what is the best way to perform stiff leg deads, should i go to parallel or should I go down till the bar touches the tops of my feet? And I'm not in a hurry to throw around heavy weight, I know to start out light and work on form. I'm just unsure which variation will promote better strength/size in the long run.

  2. Registered User
    russthebus's Avatar
    Stats
    6'4"  275 lbs.
    Join Date
    Nov 2010
    Age
    27
    Posts
    23
    Answers
    0


    Stiffs for hamstrings. Deads for back
  3. Registered User
    kanakafarian's Avatar
    Stats
    5'10"  202 lbs.
    Join Date
    Jan 2011
    Posts
    1,556
    Answers
    0


    They're two totally different excercises. I do stiff legged deads on leg day, and conventional deads on back day. And I personally do my stiff legged deads with 25lbs plates instead of 45ers on a 6" step to get a FULL stretch.
    •   
       

  4. Registered User
    HATE's Avatar
    Join Date
    Feb 2006
    Posts
    54
    Answers
    0


    Ok I'll probably do both movements then. As for the stiff leg though how safe is it on the spine? I've done stiff leg deads before without problems but then again I wasnt using serious weight either. I've heard that using "Heavy" wieght puts alot of strain on the discs because at the bottom of the movement the muscles surrounding the lower spine disengage.
  5. Registered User
    TheProfessor's Avatar
    Stats
    5'11"  236 lbs.
    Join Date
    Sep 2011
    Posts
    181
    Answers
    0


    Look up Romanian Deadlifts. Probably up your alley.
  6. Registered User
    dunhill225's Avatar
    Join Date
    Oct 2011
    Posts
    322
    Answers
    0


    Quote Originally Posted by HATE
    Ok I'll probably do both movements then. As for the stiff leg though how safe is it on the spine? I've done stiff leg deads before without problems but then again I wasnt using serious weight either. I've heard that using "Heavy" wieght puts alot of strain on the discs because at the bottom of the movement the muscles surrounding the lower spine disengage.
    The concern when doing stiff deads is your breathing has to be on point. You can NOT do that often taught (but totaly wrong) breath in on neg and out on pos breathing. You have to keep air in your diaphram (sp?) And create the pressure to support your spine and hold it in line. I would advise a belt also.

    If you look at my YouTube page (thedunhill225) I got a vid doing stuffs with 5 and it was no problem (well short of failure on that set, was having unrelated injury issues so I didn't push it). If you touch and go, keep diaphragm full of oxygen, wear a belt and let your abs push against the belt causing the pressure to support your spine you will be fine.
    When you leave this world, will it be a better place because you were here?
  7. Registered User
    AustrianOakJr's Avatar
    Stats
    5'8"  170 lbs.
    Join Date
    Sep 2011
    Posts
    205
    Answers
    0


    Quote Originally Posted by TheProfessor View Post
    Look up Romanian Deadlifts. Probably up your alley.
    YES^ I think you get much better hamstring engagement with RDL's. You only want to lower the bar until you feel your hamstrings stretch.
    Sean Campbell
    Pro Natural Bodybuilder
    NRC Sponsored Athlete - Cabergolean.com
  8. Registered User
    HATE's Avatar
    Join Date
    Feb 2006
    Posts
    54
    Answers
    0


    Ok thanks guys your info has been very helpful.
  9. Registered User
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Answers
    0


    Quote Originally Posted by kanakafarian View Post
    They're two totally different excercises. I do stiff legged deads on leg day, and conventional deads on back day. And I personally do my stiff legged deads with 25lbs plates instead of 45ers on a 6" step to get a FULL stretch.
    I heavily caution against this since its not the hamstrings that are being stretched, but rather the spinal erectors. The hamstrings have no action on the vertebrae - all their action is at the hips. In stead, by performing SL's like this, you are entering serious spinal flexion.

    I second The Professor and Austrianoak on using RDL's. Much better exercise - back is kept flat and all the movement is hip flexion/hip extension vs. spinal felxion/extenion.

    Br
  10. Registered User
    RedneckDB's Avatar
    Stats
    5'10"  156 lbs.
    Join Date
    Dec 2009
    Posts
    158
    Answers
    0


    I prefer romanian deadlifts - can keep back flat through this movement - also try dumbell rdl if you don't like barbell as I tried this for a change yesterday and it added some new challenges but barbell or db both feel good for hams - I find higher reps (10-15) will make them ache for longer but favour low reps 4-6 for as heavy as I can go.
  •   

      
     

Similar Forum Threads

  1. Deads. first or last?
    By indianballer in forum Training Forum
    Replies: 21
    Last Post: 09-08-2010, 10:32 PM
  2. no more deads
    By bigironkiller in forum Exercise Science
    Replies: 9
    Last Post: 07-20-2008, 03:23 PM
  3. Think I need to cut out deads for a while - Question
    By cynic in forum Training Forum
    Replies: 12
    Last Post: 07-08-2008, 08:05 PM
  4. Deads vs partial deads?
    By T-Bar in forum Exercise Science
    Replies: 19
    Last Post: 08-12-2003, 07:35 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in