Oh thanks mort!! Will look into it
Not really. The only difference between SLDL and RDL is that you touch the floor on SLDLs (some would argue that its the same exercise). It’s only a problem if you cant set up with a neutral spine. I can only do SLDLs with a sumo stance because my arms are kind of short.
I see no reason why you wouldn’t feel it in your hamstrings. Maybe focusing on “mind-muscle connection” would help, you can try squeezing your hamstrings for a few seconds before starting a set (Josh Bryant’s recommendation if you don’t feel a particular muscle working).
I would still go to where you feel a stretch in the hamstrings, just not necessarily much beyond that. When I used to do snatch grip RDLs I always brought the bar down below my kneecaps and I worked up to around 500 on them for reps.
Ah crap, read that as Single Legged Deadlifts instead of Stiff Legged Deadlifts!
Gotcha. The limitation of the machine forces me to flare my toes diagonally, maybe that’s why there’s more glute activation? But yeah, I’ll give it a try next time. Thanks!
That would probably make some difference, but it should still be working your hamstrings. They don’t get sore at all?
They are a little sore now, just not too sure if from the DL, from the hamstring curl, or the back extensions.
Actually, if I remember right, I think they get more sore from low bar back squat sometimes
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24 December 2019
C1W2D1
Broad Jumps for distance 5, 4, 3
Squat 70 x 3, 80 x 3, 90 x 8, FSL 2 x 5 paused
Double dipped on the last rep, good thing I was able to keep my balance. Last rep became somewhat of a paused squat. At least I know the paused squats work in terms of helping me keep my balance in the squat.
Bench 42.5 x 3, 47.5 x 3, 52.5 x 10
Pullups 3, 3, 3, 3, 3
Pec Dec Flyes 110lbs x 10 ss with Single Arm Seated Rows 3 plates; 4 rounds
Forgot to do KB swings and ankle rehab stuff
Left hamstring (which has always been the problematic one) was extra tight today. I’ve been neglecting my usual stretches for it, and it’s coming back with a vengeance
Merry Christmas everyone!
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Try double pause squat dude. Is nice
I don’t know where you got that sick idea of doing double pauses lol
I like pauses in each individual position so y not combine them in one exercise. Is good stuff
I really like the pause at the bottom. Just not too sure if I need the pause midway down right now lol
@Frank_C what’s your email again? Not sure if it’s in your profile. Forgot where you posted it before
Yeah depends on your needs pause halfway is more useful than one would think. It reinforces tightness and positioning going into your bottom position and also it reinforces on positioning on the way up out of the hole where a lot of lifters get stuck because it should mimic that position also.
I have a hotmail account with this username. Just add @ hotmail . com
Sent you an email
29 December 2019
C1W2D2
Broad Jumps 5, 4, 3
Deadlift 75 x 5, 85 x 5, 95 x 5
Didn’t feel as good as last week. I think I didn’t push my knees out as much as last time so lower back was a little loose again since starting position wasn’t as good. I don’t think my glutes were firing too, since it felt like all lower back.
Good Morning 30kg x 5 x 3 sets
Trying to learn the movement
OHP 30kg x 3, 32.5 x 3, 37.5 x 9, FSL 3 x 5
Side laterals 5kg x 12 x 4 sets ss with
Face pulls 20kg x 10, 20kg x 10, 15kg x 10, 15kg x 10
KB swings 45s x 3 rounds
Not sure what the weight was but I felt it in my grip for sure
Lots of hamstring stretches. Left upper hammstring (maybe 3 inches below the butt cheek, medial side) still feels more tight than usual. A little hard to target that area by myself.
Loose OHP reps lol. Felt dizzy at the first rep, just decided to suck it up and lift
@chris_ottawa, @bulldog9899, and anyone else doing GMs, am I doing these right? Reps 3,4,5 were the ones I felt my hamstrings stretch, so I think those are the correct ones? First time doing GMs so went very light. Nailing down the motor pattern first
@flappinit, @Frank_C, yay or nay?
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in my opinion the GM form is acceptable… I know you didnt ask me specifically on the swings. On those I would drop the weight and really focus on the hip “pop” and getting the kettles up eye level.
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The first few reps needed more hip hinge but you got better as you settled in. You could finish with the bell higher like bulldog said.
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The good mornings look fine. There are different ways to do them, wider or closer stance, more knee bend or less knee bend, different bar or bar position, etc. Just make every rep look the same (or try to) and you should be fine. Also keep in mind that more knee bend means less tension on the hamstrings, if you specifically want to work your hamstrings then just keep your knees slightly unlocked but try not to let them bend much more than that.
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@Frank_C and @bulldog9899 have you covered. Hip hinge, hip pop. The hip pop alone should naturally shoot the KB up to a higher level. Like I’ve said before, it’s a bit more of a violent movement. Not bad looking, what you’re doing, but more of everything - more hinge, more pop, bit faster.
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@bulldog9899 thanks bulldog!! Input from you is always appreciated!
@Frank_C, @flappinit, got it, will work on it. And yeah, the KB was too heavy. The numbers are all scratched up from wear and tear lol
@chris_ottawa got it. Yeah, I noticed the effect of knee bend too. Thanks!
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