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Scott Birdby Scott Bird | December 18, 2005
Filed in ME SQ/DL , workouts | 8 comments

Whilst flicking through my notes from previous workouts I realised that my hamstrings have been getting a pretty easy ride lately. After a bit of searching I found a curl bar that I acquired sometime last year (but never really used), which proved small enough to squeeze into the garage gym. A few standard plates (I found 50kg worth, so it’s really for warmups only) were added and some RDLs and SLDLs were once again back into the routine.

After a few sets of these I began the ascent of rack pulls at the current favourite height - just above the knee - but things never really felt right. When 140kg felt heavier than the 160 I was repping with only a few days ago I decided to call it quits. Until tomorrow anyway.

RDL 3×10@50/110
SLDL 3×10@50/110
Rack pull (above knee) 2×10@60/132, 10@100/225, 5@140/308


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Discussion

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Comments

1

As you might have noticed doing both regular and stiff-legged deadlifts with smaller diameter plates like 10 or 15kg (which drops the bar closer to the floor) will really work your hamstrings and lower back.
A bit safer than standing on a box and pulling, but it achieves the same thing: increased range of motion…

Posted by: John McDonald | December 19, 2005 2:02 AM

2

John, I wasn’t really thinking about that at the time (just using any plates I could find), but it certainly made a difference. I’ll probably keep the bar there for future warmups as it seems to hit the posterior chain through a good range.

Posted by: scott | December 19, 2005 12:34 PM

3

just wondering, which do you find hits the hams hardest for you RDL or SLDL?

Posted by: john y | December 19, 2005 2:41 PM

4

The SLDL seems to hit the hams a bit harder, but I actually prefer the motion of the RDL. I usually do them as warmups for deadlifts, and the RDL seems to hit the lower back a bit more.

Posted by: scott | December 19, 2005 2:56 PM

5

Ok at the risk of sounding like an idiot, ahh the heck with it, what is the difference between sldl’s and rdl’s?

Posted by: Jon | December 20, 2005 4:06 AM

6

Jon, the difference is actually quite subtle, and a lot of people don’t do them properly in the first place.

In both the RDL and SLDL the legs are slightly bent. In the RDL, your butt goes back as the bar goes down (sort of like a good morning whilst holding the bar in front of you), and you only go down as far as you can whilst keeping a good arch in your back.

In the SLDL, the rotation is about the hips, and the bar path is vertical (in the RDL is moves back a bit at the top). For a couple of pics, and a more detailed explanation, have a look at ‘Romanian vs. Stiff-Legged Deadlifts’ (http://www.t-nation.com/readTopic.do?id=459241) on T-nation.

Posted by: scott | December 20, 2005 9:35 AM

7

very good description there scott.

Posted by: john y | December 20, 2005 12:47 PM

8

Thanks for the tnation article. I think i’ve got it now.

Posted by: Jon | December 22, 2005 3:38 AM

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