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Thread: Hamstring Exercise

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  1. #1
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    Hamstring Exercise

    Are SLDL's the best hamstring exercise?

    Would someone please explain in detail how to perform them correctly?

    Thanks.
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    Age: 22 Height: 5'-8" Weight: 175 (6-10-07)
    BF: 13.2% (6-10-07 w/ calipers)

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    Squat: 285x4
    Deadlift: 225x10

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  2. #2
    Just watch me ... Built's Avatar
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    I do 'em off the lowest pins in the squat cage, exactly like this. Weights DIRECTLY over the feet, hum "Baby Got Back" in your head while you do 'em, ass OUT, strong arch in your back, and shrug your shoulders back at the top while you give a bit of a pelvic thrust as you stand.

  3. #3
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    Thanks for the good info. How much weight do you use for SLDL compared to regular deadlifts?

    Do they tend to tighten your lower back as DL's do?
    Stats
    Age: 22 Height: 5'-8" Weight: 175 (6-10-07)
    BF: 13.2% (6-10-07 w/ calipers)

    Lifts
    Bench: 300x1 (9-22-06)
    Squat: 285x4
    Deadlift: 225x10

    Long-term Goals
    Weight: 180 BF: 8% Bench: 315x1

  4. #4
    Just watch me ... Built's Avatar
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    I do rack pulls with 205 (that's like a 3/4 dead), and RDLs with a plate a side, if this helps at all.

    You DO go lighter. Go TOO light at first, because of the hamstring stretch involved. If you can't hold the arch in your back all the way down, do it off pins until you can.

    I don't find it hits my lower back much, but I'm a form queen. This is a (primarily) hamstring exercise. There IS a back component, but not like my rack pulls.

  5. #5
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    i learned this good hamstring exercise the other day from one of the trainers at my gym. you get on a leg press. you use one foot only and u put that food way on the top. to where the only part of your foot that is on the leg press is your heel and some of your arch. give it a try its pretty good.

  6. #6
    Just watch me ... Built's Avatar
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    Ooooh yes, those are good too - high foot placement leg presses.

    I like good mornings too, but they're more of a glute exercise.

  7. #7
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    Quote Originally Posted by jww13
    Are SLDL's the best hamstring exercise?

    Would someone please explain in detail how to perform them correctly?

    Thanks.
    SLDL are the best.

  8. #8

  9. #9
    Senior Member DNL's Avatar
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    do STDL on the aerobic stepper thing.

  10. #10
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    Quote Originally Posted by jww13
    Are SLDL's the best hamstring exercise?

    Would someone please explain in detail how to perform them correctly?

    Thanks.
    depends.
    if your doing lots of sets of squats, deads, cleans. then adding another exericse that work the lower back hard may not be ideal. and lying leg curls may be better, especially if after hypertrophy.
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  11. #11
    Gunslinger bullethead74's Avatar
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    SLDL's dont really hit your lower back because ideally your back isnt moving, your maintaning the arch. Bending from the waist, pulling your upper body upright with your hams.

  12. #12
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    sdld hit your lower back a lot. Okay it may not move as much as a deadlift. however even in the deadlift your ROM is not that great.
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  13. #13
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    There is no better exercise for hamstrings than SLDL's. The next is the GHG Machine.

  14. #14
    Senior Member smalls's Avatar
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    Quote Originally Posted by Chris Tucker
    There is no better exercise for hamstrings than SLDL's. The next is the GHG Machine.

    And blanket statements always make you sound ******ed, lol. I agree with body, from a hypertrophy perspective there are plenty of alternatives, especially for someone having lower back problems etc.


    Quote Originally Posted by Built
    give a bit of a pelvic thrust as you stand.
    mmm, lol. In seriousness that is one of the better descriptions of a correct SLDL's.
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    for me SLDL works best, everyone is different

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    Quote Originally Posted by Gabrielle
    for me SLDL works best, everyone is different
    It is the best. There is no other exercise that's as effective.

  17. #17
    Senior Member smalls's Avatar
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    Quote Originally Posted by Chris Tucker
    It is the best. There is no other exercise that's as effective.
    Explain to me, using something more concrete than one sentance of your own opinion, how this movement is the best excercise regardless of past injuries, goals, and bodymechanics.
    Diet is key, the calorie is king

    "Most folks are about as happy as they make up their minds to be."
    --Abraham Lincoln

    "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent.
    Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination
    alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."
    Calvin Coolidge (1872-1933)
    30th U.S. President

    "If you want to look abnormal you have to eat abnormal,lol."--ST

  18. #18
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    Quote Originally Posted by smalls
    Explain to me, using something more concrete than one sentance of your own opinion, how this movement is the best excercise regardless of past injuries, goals, and bodymechanics.
    No other exercise allows this level of hamstring muscle fiber recruitment while moving this much weight as SLDLs.

  19. #19
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    Quote Originally Posted by Chris Tucker
    No other exercise allows this level of hamstring muscle fiber recruitment while moving this much weight as SLDLs.

    so when doing say eg 6rm sldl / leg curl.

    A) how many fibres do you recruit when doing SLDL in the hamstring?

    B) how many fibres do you recruit when you do lying leg curls?

    Are you saying its the best for strenght or hypertrophy? Some time exercise X may be a better exercise, but it may not be optimal for the TOTAL routine some one is on.
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  20. #20
    En botella whey! Max-Mex's Avatar
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    Quote Originally Posted by Chris Tucker
    It is the best. There is no other exercise that's as effective.

    GHR's are the best, IMO. WERD!
    Last edited by Max-Mex; 04-17-2005 at 10:54 PM.
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  21. #21
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Hm...I use more weight doing SLDL compared to a regular DL. Am I weird?

    And I agree, SLDLs rock my hammies like no other. My back used to get so rocked doing SLDLs, but with some time, patience, and practice on form, my lower back is hardly hit at all now. It's 90% hamstring. Lunges are a great alternative if you can't do SLDLs, but I don't think you can really replace SLDLs. They really are the best.
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    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  22. #22
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    Quote Originally Posted by fixationdarknes
    Hm...I use more weight doing SLDL compared to a regular DL. Am I weird?
    No, you're just doing the exercises all wrong.

  23. #23
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Quote Originally Posted by Chris Tucker
    No, you're just doing the exercises all wrong.
    ...okay
    Last edited by fixationdarknes; 04-17-2005 at 10:44 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  24. #24
    Senior Member Canadian Crippler's Avatar
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    I once tried a GHR...............................







    (it didn't go well )
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  25. #25
    Senior Member Ares's Avatar
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    Machine leg curls are best.
    6'2 206

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