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Why aren't stiff legged deadlifts bad for your back?

+1 vote

Stiff legged deadlift seem to go completely against the grain in terms of protecting the lower back. I can’t see how this exercise could be building any functional strength so I don’t understand why it’s so popular.

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asked Aug 30, 2012 in Exercises by MrShwarzenegger Rookie (100 points)  
0% Accept Rate

2 Answers

0 votes
The SLDL is a great exercise for the whole posterior chain (Lower back, glutes and hamstrings).

If you simply use correct form, and appropriate weight  it shouldn't be dangerous. Remember to keep the barbell close to your body because the more it swings outwards the more pressure is put on the lower back.
answered Nov 29, 2012 by georgef Iron Addict (1,395 points)  
0 votes
Straight legged deadlifts... I feel the stress on my back already by just reading its name!

Well, it's a great exercise for the Erector Spinae, Hamstrings and the Glutes but it's not an exercise that is 'bad for the back'. The important part is that the execution has to be impeccable to avoid any back problems. The reason why some exercises become more nototrious than others is because people don't execute them correctly, end up hurting themselves and then they blame the exercise for their lack of proper technique.

There are prerequisites and techniques for all exercises and SLDL isn't any different. I'll list some of them, for SLDL, concisely:

- You need flexibility in the lower back to execute SLDL correctly and harmlessly.

- Initially, lift really light and progress towards a heavier weight.

- Keep the barbell in the vertical line of your feet (Closer to the body). Any further and you risk undue stress on your spine structures.

- Don't do it if you have a history of lower back injury.

- A strong abdominal area helps decrease the chance of injury.

- Full range of motion is different for different people. Don't copy what the guy next to you is doing!

- Bend knees slightly to make it 'less dangerous'!
answered Dec 5, 2012 by gohrkhan Gym Regular (710 points)  
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