What's the difference between a RDL and a SLDL?

agentgreen

Whats the difference?

Thanks.

yomchi

The stiff leg dead lift brings into play your hamstrings, and as far as I know it is more of a leg work out than back.

Maybe Hanley or G'em can clarify tho!

t-ha

SLDL - stiff-leg deadlift; the legs stay straight (or close to straight) with the knees locked-out (or close to it for people who are worried about their knees) and the movement involves lowering and raising the bar by flexing & extending at the hip only. Really hits the hamstrings & stretches them alot in the lowest position.

RDL - romanian deadlift; the hips move backward as you lower the bar, and your knees bend (though not so much as with a conventional deadlift) until you have a stretch through your glutes & hamstrings. It's generally considered a better exercise for athletes than the SLDL because of the gluteal activation. The hip extension portion fo the lift (coming back up) is generally done pretty explosively since it's usually done by athletes.

Personally, i think I usually do something a bit in-between, maybe more towards the RDL side than the SLDL side.

agentgreen

Thanks Jon and t-ha!

Hanley

Jon wrote:

Maybe Hanley or G'em can clarify tho!

T hit the nail on the head!

agentgreen

Pretty sure I've being doing RDL thinking I was doing SLDL....

They should both improve my flexibilty anyway though.

Hanley

I'm a big believer that RDL's and SLDL's improve flexability a fierce amount!!

Case in point; Malteaser. 3 months ago she was flexible enough to reach a bit past her knees. Today she touched her toes. I don't think I've seen her spend more than 5 minutes TOTAL time in those 3 months actually stretching. IMO it's all down to deadlifts, sldls, rdls and lunges.

agentgreen

Hanley wrote:

I'm a big believer that RDL's and SLDL's improve flexability a fierce amount!!

Case in point; Malteaser. 3 months ago she was flexible enough to reach a bit past her knees. Today she touched her toes. I don't think I've seen her spend more than 5 minutes TOTAL time in those 3 months actually stretching. IMO it's all down to deadlifts, sldls, rdls and lunges.

I'd believe that. I've being doing loads of RDL(which I thought was SLDL) and my flexiblity is getting so much better. I'm doing a lot of static stretching and foam roller before and after my weights. It's really making a difference to my Hams and calves. Not seeing a great change hip flexors and glutes. Squat is still getting a bit deeper, but loads still to do.

Hanley

My piriformis tighethend up really badly over the last few months and completly fcuked up my squatting. I couldnt' even keep an arch ffs!! I've been stretching it loads and it'l starting to come around now. Might be something to look at too.

agentgreen

Hanley wrote:

My piriformis tighethend up really badly over the last few months and completly fcuked up my squatting. I couldnt' even keep an arch ffs!! I've been stretching it loads and it'l starting to come around now. Might be something to look at too.

Transform said that alright in another post, I think you may be right. I just googled the stretch and I had being doing that stretch on advice from a PT and though it was for my glutes. Anyhow, long story short, I'm ****e at that stretch... Need to work on it.

Do sports massages help at all, or is it something you just need to stretch out?

Transform

Look guys you can stretch the glutes and piriformis till the blood cows come home and it wont improve much when you are squatting and deadlifting lots.

Get a feckin foam roll (a 6inch thick one not the little farty 3inch ones) and a tennis ball and grind that glute!! We are still taking training now remember!

Both should be done before and after sessions and preferably spend one day doing 45-60mins of rolling and stretching for the whole body.

Improve the quality of the muscle = improved performance

agentgreen

Transform wrote:

Look guys you can stretch the glutes and piriformis till the blood cows come home and it wont improve much when you are squatting and deadlifting lots.

Get a feckin foam roll (a 6inch thick one not the little farty 3inch ones) and a tennis ball and grind that glute!! We are still taking training now remember!

Both should be done before and after sessions and preferably spend one day doing 45-60mins of rolling and stretching for the whole body.

Improve the quality of the muscle = improved performance

Cool thanks. I have being doing about 15 min foam roller before sessions, I'll start doing it after so as well.

What type of stretchs for the hour static or dynamic?

Hanley

Where might one accuire a 6inch foam roller?

tribulus

Phsyio needs have both sizes. I got the 3 inch one which is great for the the back, lats, hip flexors/quads but I think a tennis ball is better for your glutes/ITB etc.

Hanley

Did they deliver or did you have to go and get it off em??

g'em

Hanley wrote:

Did they deliver or did you have to go and get it off em??

Think it's about €7 for delivery, about €26 for the roller iirc?

foam rolling ftw

pwd

what do you use a roller for? rolling along the floor to stretch your muscles? Rolling the muscle itself?
Any links about them?

Transform

Its used to self massage tight muscles and help break down 'knots' or scar tissue in the muscles.

Mike boyle has been recommending them on t-nation for a good while now.

agentgreen

Here's a handy t-nation article http://www.t-nation.com/readTopic.do?id=475832

They seem to be cheaper here, but not sure what delivery is though.

http://optp.com/index.cfm/pageid/106

agentgreen

Also can you buy off physioneeds.ie or do you have to call them?

Can't find any link...

spiral

www.physioneeds.biz

agentgreen

Thanks man.

They only have the 4" one.

pwd

Thanks