So here we go again, time to start sharing some valuable information and advice to all those interested. Its been quiet for some time for various reasons but were back. Please share and follow for training and nutrition tips! The stiff leg deadlift (sldl) - This is a great exercise to.build strength in the posterior chain, in particular the hamstrings and the glutes. Important points to remember (lower body) - drive back with your bum (as if there was a wall behind and youre trying to touch). Simultaneously bending slightly at the hips, and keeping the core braced. The bar should travel very close the thighs and shins (brushing almost), making sure weight is in the heels. Knees should NOT be locked out nor should there be too much flexion - aim to keep soft knees. Depth of the sldl will be different for each person but aim to feel a slight stretch before moving to the concentric phase. For the ascent make sure you contract and squeeze the hamstrings and glutes to bring the bar back up until fully straight, driving forward with the hips. Upper body - starting position, Chest should be up and proud, shoulders should be retracted and pulled back. Eccentric phase - chest remains high in order to retain a good back position, keep the shoulders down and back as the bar moves down the body. You will feel your upper back working quite hard to keep the shoulders retracted, but no strain should be felt in the lower back. Do not allow the chest to fall or shoulders to fall out of position or roll forward as this will cause the back to lose its natural curve, transferring the weight through the spine and supportive tissues. If flexibility is an issue Do NOT go too low as the chest will tend to drop with depth and back will loose a safe position. Concentric - drive up with the chest to retain a neutral curve and keep the arms extended (do not shrug or pull on the bar). Keep shoulders pulled back and retracted and return to starting position.
Posted on: Tue, 04 Nov 2014 20:16:40 +0000
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