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
@@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 😅
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.
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.
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!
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!
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!
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.
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
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 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 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.
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?
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?
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
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?
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
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.
The straight legged deadlift isnt a bad exercise. It's probably bad for hypertrophy but for hamstring flexibility isn't one of the best exercises you can do. Loading Stretching
Can I do SLDL with good eccentric and THEN round my back to somehow train the spinal errectors along the way? Or wipl they be hit properly anyways from the SLDL?
Love the RDL, but man does it trash my hamstrings for 4-5 days after just 2 working sets. Is this too much muscle damage or common for muscles like hamstrings?
My issue: when I bend over and push my hip out, my hams are resting and quads working. I need to bend over with the bar 20 cm in front of my legs if I want to activate my hams. When I do so, all the load is in the tip of my feet and my calves are also working hard to avoid me falling forward. Thats the only way for me to use my hamstrings. Extremely tired in my calves and feet after a session. I guess thats just my anatomy.
We can move the bar too far forward, but can we keep it TOO close to our shins? I find bar over midfoot produces more tension, with very heavy weight I can have bar next to shins/lean but back. But I find the weight in my heels/less tension produced. Is there a biomechanical basis for this? P. S. Anybody else find having the bar behind/not on the middle of the foot lessens ham tension?
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)
Is there an exercise where there’s a posterior tilt/tuck, would that be a back extension? I think I’ve often blended the two so this video was helpful.
every time i watch a video on any lift in general on how to do it or common mistakes, i feel like being at the gym and testing the lift myself incase im doing any of the stuff wrong or whatever lol.
Anybody has experience in Single Leg SLDL? Been doing it lately since training @ home weights are a limiting factor but I struggle to keep good form, especially the constant knee bend and pushing butt back queues
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
Milo Wolf 6 days ago? How
Phin Billington He is the time stamp god himself
The real MVP, (holy fuck, 6 days ago)
Mistake 13: lifting in crocs
✝️💪
I highly doubt Mr. Jared ever had a problem with glute activation.
Yea kinda huge🤣
He makes Mike look tiny 😲
I was thinking the same lol
No, but you can bet that if he were to ever visit a physical therapist, he would be told that he has poor glute activation or "glute amnesia" lol
@@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 😅
"Youre not a fucking gymnast, you're trying to get jacked" The best doctor advice I have EVER heard.
Because gymnasts aren't jacked 😅
Lol I love Dr. Mike's statement like that
@@TrueLife.. compared to bodybuilders with a similar level of pharmaceutical assistance they're not
Laughed out loud at this one and many more 😂
Gymnast gymrat looking for all the hypotrophies
It amazes me how quality information like this is given for free. Thank you Dr. Mike and RP!
Gentlemen, we MUST stay focused.
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.
Tried SLDLs the way Dr. Mike describes them in the video and I really feel my hamstrings while doing the movement now. Thanks! 👍
Jared is CAKED UP in this video.
Someone was looking for old material
#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.
Thanks!
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.
That's 160 degree que was great for me. Totally transferred the tension from my lower back to the hamstrings. Thanks Doc and Jared 👍💪
Best videos of this kind. No other channel goes this deep into the exercises.
I get a dopamine blast every time I see one of these videos pop up
Dr Mike I would be interested in a video about Nordic ham curls. What the hypertrophic benefit and possibly the STF ratio is!
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.
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!
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!
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!
This channel is extremely underrated.❤️
I knew I was doing it all wrong. The bit about inconsistent reps was spot on!
I love how you explain the difference between being strongest versus whats best for the hypertrophy of the targeted muscle!
I'm so grateful for these videos, SERIOUSLY, THANK YOU
An insane amount of information in 28 minutes. Thanks guys
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.
I love how rubbernecking is explicitly mentioned as something that can injure you. On theme for Dr. Mike.
Pro Tip: Lifting in Crocs :-)
lmao he always wears those (:
I do too after squeezing in a days if fishing.
Socks with crocks. Always wear socks with crocks.
Jared can sldl with perfect form while he is sleeping, very good
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
Same exercise
I'd really like to see one of these videos for the flat bench and the conventional deadlift.
Good stuff.
Swear to god this is the hardest thing for me to do correctly
Same! I just can’t get it just right. 🤦🏾♂️
Great video! would love to see Bent over BB rows, flexion rows, dips, leg Press, bench Press variations (Incline, flat, wide or close grip etc.)
Love this how to fix videos, find em very helpful. Greetings from Mexico.
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 would like a video discussing the mistakes people make on the overhead press (dumbbells and barbell)
One of THE best fitness channels.
Thanks so much for these technique instrumentals. Exactly I needed.
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
Amazing video, Dr. Mike!
I would suggest you teach us how to do a deadlift for lower back. Is it true there are 3 types of deadlift?
Best,
This channel is just too good! Salutation du Québec!
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.
Love you technique videos, Mike. Thank you:)
6:45 Jared is literally so caked that his ass is in frame even when he isn’t
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?
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?
Love this for my primary hamstring exercise with dumbells tho
This video has the most beautiful explanation comparing RDL to SLDL, I never understood the difference until now, thanks so much!
I'd really like to see a video on dumbbell rows.
Great Video, easy to follow and love the personality in this.
Awesome video! Could you also make a video about Sumo DL?
I really appreciate these videos yall. I really wish I could get one of yall to coach me during my sessions lol
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
Thank you for this lesson
Excellent video excellent content as always Dr Mike!!👍👏😎💯
ithink bench press incline and flat deserves a video, best content regarding exercise technique
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 would like a video on performing regular dead-lift for back development
But, to be honest, who gives a shit how flexible you are? You’re not a fucking gymnast, you’re trying to get JACKED!” Lmao i love this man
Can you do the same with a normal deadlift? Thank you for the awesome videos
+1
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
Mikhail Kosyan that’s the truth...Idk it’s all fucked up.
As far as I know, RDL and SLDL is the excact same, except you do not touch the ground with RDLs
@@SkMrFusion123 Yeah this, an SLDL turns into a Romanian deadlift if you don't have the mobility to go to the ground.
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
With limited gym equipment availability, what are you thoughts on doing deadlifts with dumbbells?
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.
This was actually so helpful! Thank you!
Could we get a video on dumbbell, machine, or cable rear delt flys?
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.
The straight legged deadlift isnt a bad exercise. It's probably bad for hypertrophy but for hamstring flexibility isn't one of the best exercises you can do. Loading Stretching
Was Jared in the movie Prometheus
GREEEEEAAAAT EXPLANATIONS AND EXCELLENT INFO!!
Can I do SLDL with good eccentric and THEN round my back to somehow train the spinal errectors along the way? Or wipl they be hit properly anyways from the SLDL?
Love the RDL, but man does it trash my hamstrings for 4-5 days after just 2 working sets. Is this too much muscle damage or common for muscles like hamstrings?
Did you just start doing them?
Really great instructional video thanks
I'm watching these old videos right now and damn, Jared has the hugest cake ive ever seen on a man or a woman
My issue: when I bend over and push my hip out, my hams are resting and quads working. I need to bend over with the bar 20 cm in front of my legs if I want to activate my hams. When I do so, all the load is in the tip of my feet and my calves are also working hard to avoid me falling forward. Thats the only way for me to use my hamstrings. Extremely tired in my calves and feet after a session. I guess thats just my anatomy.
Is tearing hamstring common from rdl. I just clip my left hamstring during Rdl on the stretch
absolutely great video!!!!!
"Who gives a shit how flexible you are, you're not a fucking gymnast, you're trying to get jacked" Haha another hilarious clinical pearl from Dr. Mike
Ultra good video. Thanks!
Mike lowkey showing off his quads!
10:50 Might as well do the jefferson curl
Thank I never fully understood the mechanics.
A video on rack lifts for the back?
We can move the bar too far forward, but can we keep it TOO close to our shins?
I find bar over midfoot produces more tension, with very heavy weight I can have bar next to shins/lean but back. But I find the weight in my heels/less tension produced.
Is there a biomechanical basis for this?
P. S. Anybody else find having the bar behind/not on the middle of the foot lessens ham tension?
Was ready to comment I wanted to see a good morning vid, they already know
Well done guys 👊
Thanks John
If you want a dip and close grip Bb video like here.... Nice video Rp!!
Haven’t lifted for a while did one set of SLDL yesterday and my hams are sore .
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)
Is there an exercise where there’s a posterior tilt/tuck, would that be a back extension? I think I’ve often blended the two so this video was helpful.
"don't turn your head to look in the mirror. That's fucking stupid." lollll. this guy is great.
Thanks, great tips
Any concern using a trap bar for SLDL?
every time i watch a video on any lift in general on how to do it or common mistakes, i feel like being at the gym and testing the lift myself incase im doing any of the stuff wrong or whatever lol.
Is there videos that go into more depth with the to hypertrophy app?
Bro, I love how you move the hands....
So who is correct? Alan Thrall or Dr. Mike?
Do these carry over well to 1rm conventional deadlift?
Any cues for using the hamstrings during the concentric? I tried it and it feels like the hips automatically take over.
I tend to put the bar on some plates because I can never get it right so doing it this way allows me to feel tension in my hams.
Anybody has experience in Single Leg SLDL? Been doing it lately since training @ home weights are a limiting factor but I struggle to keep good form, especially the constant knee bend and pushing butt back queues
Dude, this is awesome