The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member AzBboy's Avatar
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    deads and stiff leg deads

    Suppp everyone! So outta curiosity, I was wondering what you all find more hamstring stimulating, stiff legged deads or standard ATF deads? Some reason I feel it a crapload more when im doin standard deads. Stiff legs I do feel it a load, but not as much as standard dead. Something about the having to raise my legs from the crouched position to standing really hammers at em. Anyone else use standard deads on leg day rather than stiffs?

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  3. #2
    Wannabebig Member
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    I do regular deads on my Back day and feel them almost entirely in my lower back. I do SLDL on my leg day and feel them mostly in my legs.

  4. #3
    C.S.C.S. ddegroff's Avatar
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    Yeah i agree, i have never really felt my hams on regular deads. If you go heavy enough SLDL's work your hams nice and hard.

  5. #4
    Go Heels! MixmasterNash's Avatar
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    The difference is quad involvement.

    Hamstrings are used to a huge degree in both exercises, for slightly more of the load in a SLDL.

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  6. #5
    riprogrammazione
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    SLDL's worked my hams better than any other movement, once I got the form down.

  7. #6
    trekzak
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    My favorite deadlift exercise is the Romanian Deadlift, with paused reps, nothing makes them burn like that

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  8. #7
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    I like Romanian deads, they're safer and more stable than SLDLs.

    If you don't feel your hamstrings with SLDLs, you're doing them wrong. When you bend down you should feel a stretch in your hamstrings, by keeping your back straight and sticking your ass out.

  9. #8
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    SLDL's on leg day

    Reg. DL's are the bread and butter of my back day.

  10. #9
    Senior Member AzBboy's Avatar
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    What are romanian deads by the way? Yea deadlifter I feel it a load doing stiffies, I was just sayin I feel it a load MORE when I do atf deads.

  11. #10
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    Romanian Deadlifts are like SLDLs but your knees are bent instead. You keep your knees locked in the same position the entire time, and you lower until your back is parallel to the ground. You look down, also.

  12. #11
    Senior Member Sensei's Avatar
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    Quote Originally Posted by AzBboy
    Suppp everyone! So outta curiosity, I was wondering what you all find more hamstring stimulating, stiff legged deads or standard ATF deads?
    Do you really do your deads ATF??????????????????

  13. #12
    Grammar Nazi BG5150's Avatar
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    What the hell are ATF deads? I've heard of (and try to do!) ATF squats....

    SLDL's definitely work my hammies more.

    Quote Originally Posted by deadlifter
    Romanian Deadlifts are like SLDLs but your knees are bent instead. You keep your knees locked in the same position the entire time, and you lower until your back is parallel to the ground. You look down, also.
    what? always look up! it helps keep the back straight. I don't know of any lift that you look down!!
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  14. #13
    Senior Member AzBboy's Avatar
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    yes i put my A to the F during deads.

  15. #14
    Still Plugging Away -TIM-'s Avatar
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    Then you're doing them wrong.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  16. #15
    3:16
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    Quote Originally Posted by Tim Nissen
    Then you're doing them wrong.
    he may have really short arms
    my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.

  17. #16
    Silenced Radical jamrock's Avatar
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    T-Rex arms?

    Heh.. can someone explain this a little better? My acronym lookup applet ain't helping.

  18. #17
    Still Plugging Away -TIM-'s Avatar
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    Quote Originally Posted by body
    he may have really short arms
    Short arms and long legs? I like jamrock's T-Rex theory then
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  19. #18
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    A Romanian deadlift is a slight variation to the SLDL. It has a slightly lower risk of injury. The hips move foward and back rather than merely raising the bar up and down in a vertical fashion. The knees will naturally bend slightly on the way down. Also, the bar should be closer to the body (almost dragging against the thighs). And KEEP YOUR HEAD UP!


    All deadlifts hit the hamstrings hard. I feel like RDL's and SLDL's hit the hamstrings a little more and standard deads hit glutes and quads a little more, but it's a close call.

  20. #19
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    I just started doing RDL about a month ago. I have never really felt my hams during deadlift, mostly its my back and quads. But after RDL I feel my hams pumping up and get DOMS for few days afterward.

    Zygote

  21. #20
    Senior Member AzBboy's Avatar
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    Tim, I just put a twist on an exercise to feel it better where I want to feel it, I'm not doing it 'wrong', textbook style is fine, but I often adjust things to better suit myself, not just mimic what I read or see on some example. Plus, when I do it this way, I rarely get even a slight back pump, I feel it in complete glute/ham, which is what I want.

  22. #21
    Full of himself.
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    Quote Originally Posted by AzBboy
    Tim, I just put a twist on an exercise to feel it better where I want to feel it, I'm not doing it 'wrong', textbook style is fine, but I often adjust things to better suit myself, not just mimic what I read or see on some example. Plus, when I do it this way, I rarely get even a slight back pump, I feel it in complete glute/ham, which is what I want.
    But isnt that why there's variations of the DL? A standard dead is supposed to primarily target the back, isnt it? In a SLDL situation, its 'ok' to have the emphasis shift more to the hams. Not trying to instigate, just throwing out my .02 cents, someone correct me if Im wrong. I've always separated the two, placing regular deads on my back day and SLDL on my leg day. If you just wanted to feel it in your glutes/hammies, you could just do some walking lunges.

    DS

  23. #22
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    Quote Originally Posted by DarkSmurf
    But isnt that why there's variations of the DL? A standard dead is supposed to primarily target the back, isnt it? In a SLDL situation, its 'ok' to have the emphasis shift more to the hams. Not trying to instigate, just throwing out my .02 cents, someone correct me if Im wrong. I've always separated the two, placing regular deads on my back day and SLDL on my leg day. If you just wanted to feel it in your glutes/hammies, you could just do some walking lunges.

    DS

    Actually, more back muscles are involved in a SLDL/RDL than a standard dead. The lats are used in a SLDL/RL and not really in a standard. Also, the quads are involved in a standard dead and not in an SLDL. So looking at it that way you would think the opposite. However, there are so many muscles involved in all deadlifts that it really cannot be labeled more of a "leg" or "back" exercise. Just do what you like.

  24. #23
    Senior Member Sensei's Avatar
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    Quote Originally Posted by gettinjackT
    Actually, more back muscles are involved in a SLDL/RDL than a standard dead. The lats are used in a SLDL/RL and not really in a standard.
    You don't use your lats when you do a standard DL????

  25. #24
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    Quote Originally Posted by Sensei
    You don't use your lats when you do a standard DL????
    Apparently not. Even with a SLDL its only a stabilizer so doens't really do crap for lats either.

    Zygote

  26. #25
    Senior Member Sensei's Avatar
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    Actually, I was disagreeing... Heavy DLs hit your lats pretty hard. If your lats are not a weak point, you might not notice it, but if they are undertrained you definately will!

    I'm just wondering what leads gettingjackT to believe that "more back muscles are involved in a RDL/SLDL than a standard dead...

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