Technique and Theory: SLDL vs RDL

[TCB]

TECHNIQUE:So, I've always known the difference between the SLDL and the RDL to be dictated by whether you had knee-bend or not. Obviously, the SLDL(stiff-leg deadlift) being done with no knee bend, thus stiff legs, and the RDL being done with some knee bend, perhaps 15-20 degrees-ish. And doing them this way, you definitely can feel the movement in different places of the hamstrings.However, in listening to that podcast with Shelby and Meadows, when they discussed the SLDL, they essentially said that to do SLDL's with locked knees is just asking for your hamstring to tear/detach at the back of the knee. And I can totally see that, because that's where I feel all the tension doing them. So they said they should always be done with knee bend. But they never went into how they would the define an RDL.Searching for videos, it seems almost every single video you watch will contradict the last one you watched. Like Dorian Yates demo'ing the SLDL keeps his knees locked, while Meadows says nuh-uh to that idea.So how do you all approach the difference?THEORY:In the CBL-HD program, Kiefer has it written to do 3x10 SLDL on Leg day, and 3x12 RDL on Core day... Which leads me to a couple questions:1)Was Kiefer trying to emphasize different points by programming both lifts on different groups/days?1a) If so, what?and2)How is the RDL fitting in on Core day?2a)Is it because of the recruitment of the spinal erectors/low back?2aa)If so, isn't the SLDL (provided a locked out knee position) better for recruiting the spinal erectors/low back?Ready.. Go! This has me confused.Edit: Yes, I've searched and seen some other threads. This is more of a "how do you approach it" for the technique portion, since everyone and their Mom seems to do it differently.

[Macca]

In a stiff legged deadlift the start position is on the floor the floor, the knees should be unlocked be the legs should still be straight (there will be some bend due to the knees being unlocked but you know what I mean).The bar is then lifted up to lockout (with minimal involvement from the quads) and returned to the floor.This is obviously very hamstring dominantIn a Romanian deadlift the start position is from the top. The lower back should be fixed in a neutral position with some arch and this position should be maintained throughout the entire lift.The lift is initiated by keeping the entire torso tight and pushing the hips back (and obviously bending from the knees to facilitate this) and you continue to lower the bar until the point where you can no longer maintain your neutral hip position (your lumbar arch start to go and you begin to move into lumbar extension). The bar will be somewhere around your knees (this depends on your mechanics and flexibility). At this point you return the bar to the upright position.This lift is all about lower back and hips and is used to help strengthen / condition the lumbar spine to maintain a neutral position (locked in flexion) - Very popular amongst weightlifters, but probably the best assistance exercise you can do if you deadlift conventionally.Hope this helpsMacca

[TCB]

That sounds a lot like Rippetoe's differentiation; the start positions differing and all. But yeah, this:

In a stiff legged deadlift the start position is on the floor the floor,

Ain't happening, ha. I'm nowhere near that flexible.

This lift is all about lower back and hips and is used to help strengthen / condition the lumbar spine to maintain a neutral position (locked in flexion)

So this piece here is, I assume, your supposition as to why Kiefer included the RDL in the "core" day..But this is weird, too, because I don't actively feel my hips, or my lumbar area in doing RDL's. At least not NEARLY as much as I feel a giant pull in the hamstrings--possibly more than on SLDL. I kind of feel like SLDL is more of a lower back/hip exercise because the lever arm is extended further out..

[Author]

Posts