SLDL and what to do.

Users viewing topic: & 1 Guest

Thing		SLDL and what to do.	12-05-2014 @ 14:18
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	Right, i'm going to try and utilise SLDL in the next two runs of the 5/3/1 plan i use for training. what i'm wondering is is t better to work from a deficit or just from the floor? looking to strengthen the deadlift by using these to hit the glute, lowback and hamstrings more.

John		sldl	12-05-2014 @ 14:35
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	Hey I'm starting them this week too but I'm gonna start of the floor coz think I've got to work on balance first after a while I may start from deficit. Having never done them I'm assuming of the floor to start with is gonna give me enought stimulation for now. If you havent done them before may do the same ???

Thing		...	12-05-2014 @ 14:37
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	John said:Hey I'm starting them this week too but I'm gonna start of the floor coz think I've got to work on balance first after a while I may start from deficit. Having never done them I'm assuming of the floor to start with is gonna give me enought stimulation for now. If you havent done them before may do the same ??? done them before but years ago as a main exercise. just wondering whats people opinions on them for a main exercise and what the best starting position to develop the deadlift would be!! now i'm good off the Floor so i thought that doing a deficit would help but i could be wrong

JohnGym		...	12-05-2014 @ 14:38
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	I've done them a lot Neil and I rate them as the best exercise I have ever done for increasing Deadlift. I always did them from the floor with no deficit. Tom Martin is arguably the king of SLDL and 99% of the time will do them from the floor without a deficit too.

Thing		...	12-05-2014 @ 14:51
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	JohnGym said:I've done them a lot Neil and I rate them as the best exercise I have ever done for increasing Deadlift. I always did them from the floor with no deficit. Tom Martin is arguably the king of SLDL and 99% of the time will do them from the floor without a deficit too. ok might be worth a try from the floor first then try weith a small deficit in the 2nd run. basically i'm feeling that the low back strength ist what it should be considering my tech change in Deadlift and Squats where it seems to be a lot of reliance on legs.

JC		...	12-05-2014 @ 15:01
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	I really liked them from a 3-4" deficit Nice long pulls...really helped my lockout

Thing		...	12-05-2014 @ 15:08
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	JC said:I really liked them from a 3-4" deficit Nice long pulls...really helped my lockout and your a beast at DL too. going to try from the floor and then a 4" deficit. starting lighting as you all kniow my issues with the spine so atleast i can see how its goes, as i think the 5/3/1 will be good in the reps ranges will be higher as i start lighter. hoping this will help me be able to compete next year on the mainland


John		as	12-05-2014 @ 15:56
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260 715.0 kgs @ 130kgs UnEq	As I've have said this will by be my first visit to sldl land so do you use dumbbells or barbell ??

shanejer		...	12-05-2014 @ 16:01
Member 1307, 14110 posts SQ 355, BP 240, DL 370 965.0 kgs @ 102kgs UnEq	Barbell ... Personally if it's to strengthen the low back hammys and glutes I'd reccomend RDL With your back Neil, Tom and JC have big deadlifts but backs of iron and he quiet rounded in the sldl (not a bad thing for them) I'd imagine you'd be best avoiding that position.

JC		...	12-05-2014 @ 16:03
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	shanejer said: With your back Neil, Tom and JC have big deadlifts but backs of iron and he quiet rounded in the sldl (not a bad thing for them) I'd imagine you'd be best avoiding that position. Shane does make a very good point

herman		...	12-05-2014 @ 16:13
hermit Member 3904, 988 posts	Post Edited: 12.05.2014 @ 16:14 PM by herman Thing said: looking to strengthen the deadlift by using these to hit the glute, lowback and hamstrings more. SLDL, especially from a deficit will predominantly challenge lats & even the proximal function of triceps. The hamstrings & glutes are both trained best with exercises that incorporate stretch reflex. For the former, the kind of SLDL that you do with a lighter weight, start from the top, sit back and only go as low as you need to get maximum hamstring tension - will be most optimal. You can also do good mornings, but neither will hit glutes hard. Glutes respond best where they are both challenged with a stretch in extreme flexion (deep squat or lunge) or by heavy loading/strong contraction at the end part of extension/lockout. In a deadlift, even SLDL never really gets this to occur. Low back will be "hit" best with either heavy conventional deadlifts, but if your back cant take heavy pulls and as you want to build up hamstrings anyway - lighter strict SLDL (from the top) done for reps will be useful.

LessThanLuke		...	12-05-2014 @ 16:18
his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420 890.0 kgs @ 105kgs UnEq	herman said: SLDL, especially from a deficit will predominantly challenge lats & even the proximal function of triceps. The hamstrings & glutes are both trained best with exercises that incorporate stretch reflex. For the former, the kind of SLDL that you do with a lighter weight, start from the top, sit back and only go as low as you need to get maximum hamstring tension - will be most optimal. You can also do good mornings, but neither will hit glutes hard. Glutes respond best where they are both challenged with a stretch in extreme flexion (deep squat or lunge) or by heavy loading/strong contraction at the end part of extension/lockout. In a deadlift, even SLDL never really gets this to occur. Low back will be "hit" best with either heavy conventional deadlifts, but if your back cant take heavy pulls and as you want to build up hamstrings anyway - lighter strict SLDL (from the top) done for reps will be useful. Deficit sldls will predominantly hit the lats... what.

shanejer		...	12-05-2014 @ 16:20
Member 1307, 14110 posts SQ 355, BP 240, DL 370 965.0 kgs @ 102kgs UnEq	LessThanLuke said: Deficit sldls will predominantly hit the lats... what. I do defect sldl on my tricep day .

LessThanLuke		...	12-05-2014 @ 16:38
his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420 890.0 kgs @ 105kgs UnEq	shanejer said: I do defect sldl on my tricep day . Is this why my overhead lockout sucks?

MrSmall		...	12-05-2014 @ 16:38
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Yeah SLDL is a quadratus lamborum exercise primarily and a piriformis exercise second. I do it on my sciatica days.

1 2 3

You are here: Home → Forum → General Bullshit → SLDL and what to do.

RETURN TO TOP