Stiff legged deadlifts
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Stiff legged deadlifts
| Mon, 06-30-2003 - 1:04pm |
Have any of you tried these?
Silly me to think I was working my hamstrings doing curls. I did my first SLDL on Saturday -- 2 sets with just the bar and then I added 5 kg for the last set. Didn't feel like much at the time, I was concentrating on squeezing my hams and glutes like you're supposed to, rather than lifting with your back.
Ow. OW!! 25 freaking kilos and I swear to God, I still feel hobbled 48 hours later. This is ridiculous. How could SLDL with that light a weight be so much harder on the hamstrings than hamstring curls with 2x that weight?
Note to self: do not try new compound leg exercises the day before going on a hike.
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I'm okay with the back, actually. I was really anal about keeping my back flat/slightly arched. I must have been doing it right, since I felt it pleasantly in my back, no strain at all. Stretched it out nice at the end of my workout and I was good to go.
But OUCH in my hamstrings!
It was fun, though. I can't wait until the soreness goes away and I can do it again. I may be the first person ever to do these at my gym. Take THAT, you big-chested, stick-legged peacekeepers!
~ Vanessa
I wish I could post the exact link but it doesn't show up in the address bar -- go to "training" then "learn to worship at the altar of the goddess of form" then scroll down until you get to the "dork to diva" link. There are Do's & Don'ts pictures for a bunch of basic compound exercises, along with really good descriptions.
Normally I use www.exrx.net but their pix of the various stiff/straight-legged deadlifts made me cringe -- all rounded back and locked knees. I don't know why they show them like this but they scared me.
It still baffles me that an exercise that looks so deceptively simple -- I mean, it looks like it's ALL in the back -- would work the hamstrings so well.
Ugggh, tomorrow is leg day - quads only...now THAT will give me a heck of a lot of pain! But the good kind!
Before I tried mine I practiced several times in the mirror with a broomstick -- no weights -- and then compared my form to the pictures and descriptions I had. I wish I had a coach or a trainer here who could monitor my form for some of the more complicated compound movements. Even though my knees aren't ready for squats yet, I would be afraid to try to learn them on my own. Same for regular deadlifts, though those are slightly harder to screw up.
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