@@jamie5mauser the funny thing is Mike weighs about as much as Jared while being shorter. If anything, Mike should look way bigger than Jared but that isn't the case 😅
TIMESTAMPS 0:00 Introduction on the SLDL 1:08 Mistake #1 - Knees too bent or too straight 3:19 Mistake #2 - Letting the pelvis tilt 6:28 Mistake #3 - Not pushing the hips back 8:24 Mistake #4 - Not enough or too much ROM 11:46 Mistake #5 - Not controlling the eccentric 13:23 Mistake #6 - Not having a standardized ROM 15:43 Mistake #7 - "Hipping" on the concentric/ascent 16:33 Mistake #8 - Letting your grip limit you 17:43 Mistake #9 - RDL vs SLDL 21:02 Mistake #10 - Magic foot or grip positions 22:54 Mistake #11 - Worrying about head position 25:35 Mistake #12 - Going too light 26:57 Closing remarks
I appreciate the time you take to give these topics a thorough treatment. In the quest to keep things under 10 minutes, other videos leave out most of the nuanced tips you provide.
#2 definitely changed things. Never really did these because I never felt them in my hamstrings. Did feel them tons in the good-morning. Never put 2&2 together. Glad I found this channel through a Juji Mufu video. Great channel. Big fan.
Thank you the thorough explanation. I was doing this at the gym yesterday and couldn't get the right fatigue level on my hamstrings. This definately helps.
Holy Shit! This guy is good. Insanely thorough without getting me lost from too much info. I instantly subscribe and will check out the rest of his stuff now!
I don't know how much overall fatigue they generate but even doing a handful gets me sore for the next two days and I can only do the negative without hands.
These are great videos. I am newer to the FPT and these are very helpful. Especially as we are all working out at home. Keep all the amazing free content coming!
Not sure about #3, Ed Coan puts the bar quite far away, near his toes. RDL=floating during the set SLDL=pauses on the floor each rep Weightlifters stayed extended just because they're....well...basically always training to be in that position. Respect that shout-out to KK though. You all are real students of the sport and I respect the hell out of that.
Geoffrey, Geoffrey, Geoffrey....Mike is addressing a large mass of people while keeping optimal hypertrophy in mind. You are bringing up a specific individual with specific levers whose focus is on numbers.
It's amazing how long I could be doing the wrong thing. Always thought knees had to be straight. I pulled it off but will no great strength gain. Junk as you said. Tried this, and low an behold I felt it. Even old dog can learn something new. To compensate over the years I guess leg curls made up for it despite the perils I hear people speak about now about leg curls. Anywho, great video, tx 4 the lesson learned
Thanks so much for this, I was trying to follow "partial reps don't count" and using too much ROM. I was thinking to myself I should set up some stops but didn't want to limit my ROM. Then I see this video and then it all makes sense.
The cue that did it for me was a video where the lady said to "emphasize the negative movement" going down. Once I understood that you need to stretch i. e. lengthen the hamstrings, I was able to feel and activate. I love these!
Good stuff as always! Thank you. One question: Jared is starting and finishing his reps at the top. Wouldn’t that be considered a Romanian Deadlift? I have always understood that a Stiff Leg Deadlift is pulled from the floor every rep, and the Romanian Deadlift starts at the top and typically goes down to mid-shin or so, but not touching the ground.
There's really no standard terminology for RDL vs SLDL so a lot of people have their own idea of what they are. Mike's point is probably best stated as, whatever you call it, this is how I do this exercise to get jacked.
I think they're also starting at the top to mimic the standard eccentric (lowering) first and then a concentric (move up) that is present in basically the other two main compound lifts (squat, bench). I think however that it doesn't really matter too much, but if you do start at the bottom that you have the requisite mobility and form to do a SLDL completely off the floor
This one was really helpful. SLDLs are a massive staple for me for the foreseeable future. Any plans do to a high bar squats mistakes video in the future?
I always thought that it was important to keep the pelvis neutral during SLDL and that anterior tilting the pelvis would shift the tension to the low back. I once hurt my low back badly by letting my pelvis slip from neutral to anterior tilted in a rep. Maybe it's just the way my body works but I feel a shift away from the hams to my low back when anterior tilting my pelvis
I use wrist straps for RDL's for grip on the actual exercise, yes, but also because I'm starting a pull workout with RDL's and I need some grip strength left for a bunch of rowing exercises later on.
I can plant both my palms on the ground and only then can I feel a mediocre stretch in my hamstrings, so this exercise wasn’t stretching my hamstrings sufficiently for the longest time. I realized that putting 2 25lbs plates on the ground and then leaving the heel on the floor and the other half of the foot on the plate and flexing the foot so the toes go in the air gave me the best stretch of my hamstrings in my life. If anyone is too flexible I highly recommend that. I didn’t watch the whole video yet but if this tip isn’t in there I hope this helps.
I get debilitating knee pain, which I believe comes from lateral knee movement/external rotation of the knee (right knee only). It’s worst during the SLDL. Is this a hamstring problem? A hip problem?
We need a standardized name for this exercise. I've always called these-stiff leg, starting in the lockout position-Romanian deadlifts. I've assumed stiff leg deadlifts were very similar, only starting from the floor.
RDL is from the top and never lets you reset on the ground and potentially never touch the ground depending on your flexibility, SLDL is pulling from the ground without the knee flexion of a traditional DL is the way I've seen it explained. Bromley has a video on that specifically
The SLDL is done with the same form as a Romanian Deadlift, but it's done from the floor and there is a deadstop for each rep The Romanian Deadlift starts from the rack is technically not a deadlift as the bar never touchs or rests on the ground. Maybe a better name would be a Romanian Hip Hinge
I've just tried SLDL just now and for me I feel a better strech in my hamstrings with a nice wide stance with the toes pointed out compared to a narrow stance where I feel my back working more and not much flexibility in my hips
Suffers from all the same 'drawbacks' as any dumbell vs barbell substitution You will have to do more stabilisation, therefore you can do less weight The movement pattern might change since you do not have to move around the bar I'd say do them! Might be beneficial to do every now and then even if you have a barbell.
The stretch on this excerxise is out of the world no other muscle stretches like that lol sometimes I’m scared my hammy will just rip right off even though it doesn’t hurt.
What is the best weight for RDL? Is it somehow correlated to deadlift 1RM? In my program RDL goes right after back squat and while I’m doing warmup sets I feel my hamstrings working, but when I use working weight (approx 80% of deadlift 1RM for 3x8) I feel strong pain in tailbone area as if something tearing in there. What could be the reason for that?
Dorian Yates does a great demo of this…basically, you should be able to feel the stretch without the bar. You don’t have to go down as far as you think. Keep the pelvic tilt, and shoulders back to keep the tension. Don’t chase weight, cause it will pull your shoulders forward(at least mine does)
