4.3 How do I do the Stiff Legged Deadlift(SLD)?
Description
This article is from the Hardgainer Bodybuilding & Weightlifting FAQ, by Frank J. Kelly and Craig R. Sadler with numerous contributions by others.
4.3 How do I do the Stiff Legged Deadlift(SLD)?
Some Basic tips:
- If the back is not 100% avoid the full range SLD and just stick with
doing it to the floor with 45-pound plates on the bar to prevent
excessive extension.
- Don't do the full-range movement until you can touch your knuckles
to your toes whilst keeping your knees locked and together.
Slowly and progressively increase your flexibility.
- Use 45- or 35- pound plates whilst standing on the floor until
you are flexible enough.
- When you get sufficiently flexible, the bar should only go so
deep that it will touch your shoelaces. You might want to do
the exercise from a slightly raised platform to get the required
stretch.
The Lift:
-Initially lift the weight in a BENT-LEGGED DEADLIFT style.
-Stretch down to the lower position slowly!
(ankle/shoelace depth at MAX)
-From the bottom position, smoothly and steadily lift the bar.
Don't jerk, twist, bounce or accelerate rapidly. Smoothly up,
a short pause at the top, and lower smoothly.
-Don't try to keep your lower back flat or rigid. Keeping your head
up as you pull will avoid excessive rounding of the back.
-Keep your knees slightly unlocked until your style is good.
Don't work both exercises SLD & DL hard in the one cycle, focus on
one at a time.
*** The Stiff Legged Deadlift is very dangerous if done wrong. If in
doubt get a fully-qualified trainer to show you how or start off
light with just the bar, and progress slowly, 5lbs per week.
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