SLDL vs. RDL for hamstring development

[sneezingstardust]

What, in your opinion, targets hamstrings better overall?

[glwanabe]

Originally Posted by sneezingstardust

What, in your opinion, targets hamstrings better overall?

I think they are both good. It really depends on your individual anatomy.

For myself, I get a good stretch from SLDL, but feel a bit better glute involvement with RDL's.

RDL's are a little easier on my lower back. When I do BB bent rows I get a sort of RDL movement as part of my overall row.

When I train DL's I keep my weights such that I get good ham involvement.
Even when I'm going for pretty high % numbers, form is important. This is my current max Dl lift, from earlier this month. I know I could pull more, but my form would suck, and thats not part of what I'm working for.


I also spend time working a movement with no weight. I want to be able to isolate and feel the muscles that should be involved. Then add the weight, and see if I'm getting the proper usage from the lift. Gotta find the sweet spot between to little weight, and to much where you lose the focus.

[big valsalva]

Originally Posted by glwanabe

I think they are both good. It really depends on your individual anatomy.

I am forced to agree with gl on this. Your opening post prompted me to check out some you tube vids. Turns out that I am doing more of a RDL style lift right now. But I have done the SLDL in the past. Both are excellent.

Originally Posted by glwanabe

I also spend time working a movement with no weight. I want to be able to isolate and feel the muscles that should be involved. Then add the weight, and see if I'm getting the proper usage from the lift. Gotta find the sweet spot between to little weight, and to much where you lose the focus.

Very true. The tendancy is to try to load up the bar and make the weight climb as quickly as possible. Your lower back is no place to be monkeying around like that. I'm getting a very good workout at 135.

Here's a page that compares and contrasts the two lifts. Enjoy.
Romanian Deadlift vs. Stiff Legged Deadlift | BodyRecomposition - The Home of Lyle McDonald

[BendtheBar]

With RDLs, if I really stick my butt back when I descend, and try to lean the weight away from my body by several inches more (as opposed to keeping it close to the shins), I really get some good hamstring work in. If I keep the weight closer to my shins, my back rounds more. And If I "drop' the weight instead of lowering by sticking my butt back, my back rounds more.

Btw, I like this post. Many lifters believe the RDL and SLDL are the same exercise.

[glwanabe]

This video is excellant! Ya know how sometimes you spend some time watching something, and you say,

"There's an hour of my life I can't get back."

You won't say that after watching this vid.

The Video FitCast- Episode 6

[Bodybygamma]

Both are good but I like Hang Romanians Deficit Deadlifts the best, gives a nice stretch, and it allows you to work with a negative.'

Hit Those Hamstrings Hard

BTW I refuse to call full rom hyper-extensions, "glute ham raises" I think the name is queerer then a bundle of sticks.

Lets compare HYPER EXTENSION MAN! =

FULL ROM HYPER EXTENSION MAN = and his side kick captain awesome

Glute ham girl....boy =

[sneezingstardust]

Originally Posted by glwanabe

I think they are both good. It really depends on your individual anatomy.

For myself, I get a good stretch from SLDL, but feel a bit better glute involvement with RDL's.

RDL's are a little easier on my lower back. When I do BB bent rows I get a sort of RDL movement as part of my overall row.

When I train DL's I keep my weights such that I get good ham involvement.
Even when I'm going for pretty high % numbers, form is important. This is my current max Dl lift, from earlier this month. I know I could pull more, but my form would suck, and thats not part of what I'm working for.[/URL]

I also spend time working a movement with no weight. I want to be able to isolate and feel the muscles that should be involved. Then add the weight, and see if I'm getting the proper usage from the lift. Gotta find the sweet spot between to little weight, and to much where you lose the focus.

Yeah, I sometimes get tripped off with the amount of weight I want to use. My lower back always gives out before my hammies on SLDL's, but I feel a better stretch.

Originally Posted by big valsalva

I am forced to agree with gl on this. Your opening post prompted me to check out some you tube vids. Turns out that I am doing more of a RDL style lift right now. But I have done the SLDL in the past. Both are excellent.

Very true. The tendancy is to try to load up the bar and make the weight climb as quickly as possible. Your lower back is no place to be monkeying around like that. I'm getting a very good workout at 135.

Here's a page that compares and contrasts the two lifts. Enjoy.

Thanks for the link! And yeah, I believe to go lighter and feel the movement more is probably best.

Originally Posted by BendtheBar

With RDLs, if I really stick my butt back when I descend, and try to lean the weight away from my body by several inches more (as opposed to keeping it close to the shins), I really get some good hamstring work in. If I keep the weight closer to my shins, my back rounds more. And If I "drop' the weight instead of lowering by sticking my butt back, my back rounds more.

Btw, I like this post. Many lifters believe the RDL and SLDL are the same exercise.

Definitely not the same thing Also I have people come up to me in the gym and say, "You're doing your deadlifts wrong - you're not supposed to keep your legs straight."

Originally Posted by Bodybygamma

Both are good but I like Hang Romanians Deficit Deadlifts the best, gives a nice stretch, and it allows you to work with a negative.'

Hit Those Hamstrings Hard


BTW I refuse to call full rom hyper-extensions, "glute ham raises" I think the name is queerer then a bundle of sticks.

Thanks for the article!! And I love GHR's/"hypers" They're awesome.


Thanks for everything guys, I'm doing either RDL's or SLDL's today...so I'll try both and see which one feels better, I suppose.