Hey guys in the process of building my new program for my hamstrings I was thinking of doing straight leg dead lifts or good mornings. I look at these and Im thinking "THAT CAN NOT BE GOOD FOR MY BACK!!!". I worked for an auction house making pickups and became completely anal about lifting with my legs. In the demos I see of these exercises the only thing in motion is the back. Please explain to me how these exercises are even considered exercises and not ways to develop back problems.
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Good mornings and straightleg deads
- Thread starter RancidSam
- Start date
If you have back problems already, I would not recommend performing these two exercises. Stick with the machines that target the hamstrings. Machines to do not offer the same intensity as the two exercises you mention here. However, you can increase that intensity by throwing in some supersets, drops sets, slew reps etc.
If you do not have a back problem, you can and should implement these exercises into your routines. SLDL are the ultimate exercise for hamstring development! However, form is everything.... and if you do not know proper technique, these are risky exercises that can lead to injury.
If you are going to try SLDL (stiff leg dead lifts), and have never done them before, def. start out with a light weight so you can master the form of the exercise.
Grab the bar with an overhand grip and keep your feet shoulder width apart. (some like to go a little closer). Bend at your waist and DO NOT arch your back. Keep your knees nearly locked and look straight ahead. If you are flexible, you will be able to lower the weight to the floor. If you are able to do this, you should stand on an elevated surface such as a box or bench, because you do not want the path of the weights to touch the floor.
However, this should not be your goal. You should lower the weights, while maintaining a straight spine, until you feel the hamstrings being stretched to the max. This will be different for everyone. At the most, lower your torso so it is parallel to the floor.
It is even better to find a trainer or advanced lifter in your gym that can show your proper form. But this is a start.
If you have any questions, let me know.
P.S. If you do have a back problem, I would also throw some lunges into your leg routine as they hit the hams as well.
If you do not have a back problem, you can and should implement these exercises into your routines. SLDL are the ultimate exercise for hamstring development! However, form is everything.... and if you do not know proper technique, these are risky exercises that can lead to injury.
If you are going to try SLDL (stiff leg dead lifts), and have never done them before, def. start out with a light weight so you can master the form of the exercise.
Grab the bar with an overhand grip and keep your feet shoulder width apart. (some like to go a little closer). Bend at your waist and DO NOT arch your back. Keep your knees nearly locked and look straight ahead. If you are flexible, you will be able to lower the weight to the floor. If you are able to do this, you should stand on an elevated surface such as a box or bench, because you do not want the path of the weights to touch the floor.
However, this should not be your goal. You should lower the weights, while maintaining a straight spine, until you feel the hamstrings being stretched to the max. This will be different for everyone. At the most, lower your torso so it is parallel to the floor.
It is even better to find a trainer or advanced lifter in your gym that can show your proper form. But this is a start.
If you have any questions, let me know.
P.S. If you do have a back problem, I would also throw some lunges into your leg routine as they hit the hams as well.
If you have back problems..
If you had 'back problems' find out what exactly was the problem. Alot of people that say they have lower back problems actually have muscle ache back pain which you can greatly help by doing good mornings with low weight and building up. I for instance use to have lower back pains when bending over picking up things, etc. I even felt it when walking uphill. But, it wasn't sharp pains, but rather a dull burning pain which would relax when standing. I completely contribute good mornings in removing that pain from me.
Now, if you are having spinal pains in your back, I would stay away from them.
If you had 'back problems' find out what exactly was the problem. Alot of people that say they have lower back problems actually have muscle ache back pain which you can greatly help by doing good mornings with low weight and building up. I for instance use to have lower back pains when bending over picking up things, etc. I even felt it when walking uphill. But, it wasn't sharp pains, but rather a dull burning pain which would relax when standing. I completely contribute good mornings in removing that pain from me.
Now, if you are having spinal pains in your back, I would stay away from them.
I read this and decided to do some SLDL today and let me tell ya, I've been missing out. I was doin um with 135lbs, 4x10 and supersettin them with lunges and let me tell you I was feeling the burn. I noticed be careful on the way down tho because it is easy to work your back too much rather than your hamstrings. It helped me to try to look up as high as I could while going down in order to keep my back level, and also think about pushing ur butt back, this will keep your legs straight and give you the optimum effect.
Looking up is one of the most important components of the exercise. It is what really helps to keep your spine straight without curling it.
Really visualize your hamstrings stretching on the way down.
I am really glad you tried it, good job!
Really visualize your hamstrings stretching on the way down.
I am really glad you tried it, good job!