Go through the whole video to really understand the notes I provide here. 1. Tilt hip a lil backwards at start of motion and maintain it throughout. 2. Don't lock out knees, just a slight bend and maintain it throughout. 3. Chest up: think about keeping chest up throughout the motion. 4. Slow eccentric: go down slow, 1-2-3-4-5. Take corrective action of find any, like knee bending, chest sagging etc. 5. Internal cueing: knees back, chest up, tummy out. Repeat these cues in your head throughout the motion. 6. Optimal depth: hit the depth where the pain is maximum in hamstring, without compromising on any of the above points.
I do find it interesting that I always felt my hamstrings doing a deadlift but I could never feel them with the Romanian deadlift, and, after I found your channel through Juji Mufu, I had watched some of the videos with Jared and how he taught the Romanian deadlift and now I absolutely love that exercise, I feel it every single time and sometimes you do have to humble yourself and say after 20 years you can always learn something new
1. Arching lower back. 2. Knees almost locked out, stable, don't bend. 3. Chest up. Don't let back round. 4. Slow eccentric. Slow down. Fast up. 5. Optimal Depth. Stay in your active range. (grows with time as your hammies lengthen. remember, mobility is strength in end range motion). Stop when lowback/upperback rounds/ both.
I know some people have Kyriakos Grizzly pictures instead of mirror in the bathroom but.... i will have yours Dr Mike! ;) Amazing knowledge , amazing channel! My biceps are sore again since I watch your videos! Thanks! Greetings from Poland!
When I listened to Jared’s cue of pushing your butt back and up, that’s when I really felt my hamstrings for the first time. That small piece of advice has really helped me grow.
also, really cool to see mike in the gym like this! not a crazy omg session but just some kinda chill gym technique talk. feels like 2013 again suddenly lol
I just started incorporating SLDL into my leg routine. These are great tips! I’ve found that when I try and go for maximum stretch I do end up bending my back a bit - Now I know! Really appreciate these tips. Invaluable! Love this series on Targeting the Muscle!
While combining all the cues: Knee back, Chest up and tummy out, a cue i like to keep in my head is the bar path... Keep the bar close to your body(Quads, knees , shins)
Thank you for talking about arching ONLY for the point of hamstring stretch and not the classic BS about don’t round your spine. If you want to grow your hamstrings, put the strain on them. If you want to grow your spinal erectors, put the strain on them. You won’t die and you’ll get a badass back canyon
Totally. I will say that because there is not a major consensus on spinal injury mechanisms yet, I might caution people from going ultra heavy with a rounded back. It might be 100% fine, but I don't think we know that confidently enough yet to commit to it full-steam. - Dr. Mike
Just wanted to say thank you for all the videos and your approach to teaching. I started my journey in January and you were one of the first channels I found and I know it has saved me hours of mistakes. Thank you and loved your fat loss series and explanation and I’m seeing great results!
You can thank AthleanX for spreading lies about "bad" exercises. People need to understand that there's no proof that upright rows cause shoulder impingement, and if it hurts you then just do something else, it doesn't mean it's inherently bad for everybody.
@thsstphok7937 You want sore delts? Do lateral raises where you take the dumbell from about 45 degrees above the shoulder (or less if it's uncomfortable) to only 45 degrees below the shoulder. Don't let the weight come down to your hip. Stop at 45 on the eccentric. This keeps the delt under constant tension, no rest at the bottom. 3-4 sets of that, slow and controlled, will surely get you some soreness. You will need to drop the weight a good amount less than what you normally raise.
They're compliments, not supplements. Do them all! The another one that he didn't mention yet, is a variation I came up with where I go extremely over the toes with the motion and my legs completely together. I picked the bar up normally, then I've been deep over my toes from an elevated position and hit the floor with the bar and the stiff back like he's mentioning. They'll pull your hamstrings pretty good.
I always do RDLS with a decent bend in my knees and feel it more in my glutes. I straightened my knees quite a bit and after 2 sets with 265x8 it felt like my hamstrings were ripping off when I can usually do 315x10-12 on RDLS with no direct sensation in my hams
This videos are really improved with moving examples. He’s so correct when discussing these overlooked groups. They’re in lots of our routines, but how many of us take them as seriously as we should?
One little thing that makes it even better for me is letting the bar naturaly come a little forward at the bottom. The bigger moment arm makes the force higher at the most stretched position
What a great video! Beginner here Just got some dumbbells for home workouts, trying to hit all muscles, I'm putting together a program from your videos Been watching a bunch of SLDL and RDL vids, but this one really solidified SLDL for me Thank you Dr Mike May your butlers be obedient and your Lamborghini's many
Absolutely fantastic video! I've been afraid of deadlifts since I started training. This helps a lot. You've done other videos that also helped. I'm still a little afraid for my back and I do back hyperextensions instead some, but this encourages me to keep SLDLs in my routine.
As a former dancer and dance teacher, I totes agree with the internal cueing! Grrrreeeeat tips. And I WILL achieve world-collapsing hammies. Mahalo, Dr. Mike!!
Literally just had a workout with a friend who was struggling with feeling his hamstrings on these and gave up on it when I couldn't give him the right cues. This is exactly what I needed this week
What’s being demonstrated here is actually Romanian Deadlifts (RDLs), which start the hinge from the top; SLDLs start the hinge from the floor (essentially, a conventional deadlift with a higher hip position). The cueing and suggestions presented works for either, though SLDLs will have you return the weight to the floor, which will slightly bend the knees if you don’t have the flexibility. Still a good video, though!
Interesting. As far as I understand it, RDLs are not formal nomenclature in modern sport science. People were doing the exact same variation of SLDLs all over the world before the Romanians made them popular. I think the best nomenclature is to call all fixed-knee, moving-hip hamstring-targeting deadlifts SLDLs, and then be more specific about other details, like "from the ground" or "with a wide grip," etc. - Dr. Mike
@@RenaissancePeriodization Weird. I thought it was some dude named Roman that coined it. In all seriousness, thanks for the take; definitely learn something new every day!
I remember you telling the jacked asian guy from the John Haack video to have less knee bend and it makes all the difference for me in feeling the hams and not glutes.
For the first rep of the set, I'll bend at the hips as described, then bend the knees a little, then bend the hips into the space that's created, and then squeeze the quads back up against the hams, and that's the starting point. I seem to find that burning stretch better squeezing up from the quads than sinking down from the hips.
Thank you for doing this! As a weightlifter, I do a lot of (similar) RDLs, but I could never figure out why I couldn't feel SLDLs quite right in a hypertrophy block. I thought at first it was due to weightlifting shoes, but your video answered the question -- too much quad / knee bend.
Last point about depth really resonates. I’ve been trying to increase my ROM on this exercise but finding it less intense on my hamstrings and glutes and more in my lower back lately. Thought maybe I just reached a point where ai need a deload week (prob do anyway), but I think it’s more that my form is breaking down at depth and taking tension off. Thanks for the video, definitely connected with this one.
This video is awesome! Keep grinding! I love working out with this playlist! Question for you... have you ever used Next Level Diet? I got a custom muscle-building meal plan from them and it's really working for me.
i hope we get some of these focused around triceps and shoulders too! i've been struggling for almost a year now without much progress.. very informative video as always
If you have a doctorate degree, you tend to be a little arrogant. Things like engineering, science, sports science in kinesiology, etcetera. These are not exactly easy to get doctorates in. His confidence is backed by the fact he's one of the few who can do what he's doing, and experience after he got the degrees.
Omg this is going to be a huge difference, I hate any deadlifts because I can't tell wtf I'm even feeling properly. It's like OK, I move big weight but I don't feel crap, it sucks.
I’ve always done them like this!! and just realized recently that people were bending their legs and using too much weight . Dorian explains it too. Another cue that works for me is to literally scrape your legs with the bar the whole way up and down.. I also like to use a narrower stance
Amazing video as always! Could you please do one on bent over Barbell rows? I'm an intermediate trainee and according to the Team FullROM members my technique is pretty good but everytime I try bent over BB rows everysingle other muscle in my body exept my back becomes the limiting factor.
Hey Dr. Mike, I know the focus is hypertrophy BUT, what if you want/need to gain ROM? Would love a series on gaining full ROM /recovering full ROM for hips and shoulders with your total science approach Was also gonna ask about how the fuck this is distinct from RDL and I see you've already clarified - it's not! Love the content as always.
Dr. Mike, Thanks as always. I love this new series. Do any of the tips change if the primary goal of the exercise is as an accessory for conventional deadlift, vs. just for hypertrophy?
At 6:20 when you say tummy out do you mean bracing? Pushing out doesn't seem to make sense since I find it easier to arch my back when I sink my stomach in, sort of like when you inhale your breath in and your stomach sinks in and your chest rises up.
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
Go through the whole video to really understand the notes I provide here.
1. Tilt hip a lil backwards at start of motion and maintain it throughout.
2. Don't lock out knees, just a slight bend and maintain it throughout.
3. Chest up: think about keeping chest up throughout the motion.
4. Slow eccentric: go down slow, 1-2-3-4-5. Take corrective action of find any, like knee bending, chest sagging etc.
5. Internal cueing: knees back, chest up, tummy out. Repeat these cues in your head throughout the motion.
6. Optimal depth: hit the depth where the pain is maximum in hamstring, without compromising on any of the above points.
Thanks
thank you!
This targeting the muscle series really is phenomenal. RP has so much good, useful shit already but this is really unique!
Targeting the muscle series on RP is really awesome..Thank u Dr Mike for this GIFT. blessings to u..u are the best in the buisness..🙌🙌🙌😇😇😇
I'm glad you're enjoying, thank you so much for watching! - Dr. Mike
Agreed.
Agree 100% , props brother
I do find it interesting that I always felt my hamstrings doing a deadlift but I could never feel them with the Romanian deadlift, and, after I found your channel through Juji Mufu, I had watched some of the videos with Jared and how he taught the Romanian deadlift and now I absolutely love that exercise, I feel it every single time and sometimes you do have to humble yourself and say after 20 years you can always learn something new
My favorite exercise for the hamstrings is still the Nordic curl yet the Romanian deadlift is definitely #2
Yeah man, I'm learning stuff all the time too! - Dr. Mike
SLDL is superior to romanian DL. Greater ROM with SLDL
@@michaelscott5653greater ROM by using lowerback and quads more. RDL that Mike shows goes through full hamstring ROM.
Hello Dr Mike!
As a frenchman I can only say that this is exactly how we say it.
Excellent pronunciation!
1. Arching lower back.
2. Knees almost locked out, stable, don't bend.
3. Chest up. Don't let back round.
4. Slow eccentric. Slow down. Fast up.
5. Optimal Depth. Stay in your active range. (grows with time as your hammies lengthen. remember, mobility is strength in end range motion). Stop when lowback/upperback rounds/ both.
I know some people have Kyriakos Grizzly pictures instead of mirror in the bathroom but.... i will have yours Dr Mike! ;) Amazing knowledge , amazing channel! My biceps are sore again since I watch your videos! Thanks! Greetings from Poland!
When I listened to Jared’s cue of pushing your butt back and up, that’s when I really felt my hamstrings for the first time. That small piece of advice has really helped me grow.
Push that ass out like you just bought new Gymshark pants with the booty liner.
also, really cool to see mike in the gym like this! not a crazy omg session but just some kinda chill gym technique talk. feels like 2013 again suddenly lol
I just started incorporating SLDL into my leg routine. These are great tips! I’ve found that when I try and go for maximum stretch I do end up bending my back a bit - Now I know! Really appreciate these tips. Invaluable! Love this series on Targeting the Muscle!
This one is becoming my favourite series of the channel so far! Thank you Dr. Mike! Keep it up
While combining all the cues: Knee back, Chest up and tummy out, a cue i like to keep in my head is the bar path... Keep the bar close to your body(Quads, knees , shins)
True :)
Thank you for talking about arching ONLY for the point of hamstring stretch and not the classic BS about don’t round your spine. If you want to grow your hamstrings, put the strain on them. If you want to grow your spinal erectors, put the strain on them. You won’t die and you’ll get a badass back canyon
Totally. I will say that because there is not a major consensus on spinal injury mechanisms yet, I might caution people from going ultra heavy with a rounded back. It might be 100% fine, but I don't think we know that confidently enough yet to commit to it full-steam. - Dr. Mike
Just wanted to say thank you for all the videos and your approach to teaching. I started my journey in January and you were one of the first channels I found and I know it has saved me hours of mistakes. Thank you and loved your fat loss series and explanation and I’m seeing great results!
Hope you're still training. Finding Dr Mike early is a blessing
How ridiculous Mike doesn't have millions of followers KEEP GIVING US GOLD MIKE!
Target the muscle upright rows
I hate that this exercise has been so shunned by the fitness community. My delts are on FIRE even a day after training them with just 3 sets
You can thank AthleanX for spreading lies about "bad" exercises. People need to understand that there's no proof that upright rows cause shoulder impingement, and if it hurts you then just do something else, it doesn't mean it's inherently bad for everybody.
@@mark_mayers, I remember when I gave into his lies. Truth is any exercise can be bad if you ego lift with too much weight.
@@derpmanTV How you do it? Sets? Reps? Grip (narrow or wide)? Torso Angle? I want feel my delts sore just one day in my life.
@thsstphok7937 You want sore delts? Do lateral raises where you take the dumbell from about 45 degrees above the shoulder (or less if it's uncomfortable) to only 45 degrees below the shoulder. Don't let the weight come down to your hip. Stop at 45 on the eccentric. This keeps the delt under constant tension, no rest at the bottom. 3-4 sets of that, slow and controlled, will surely get you some soreness. You will need to drop the weight a good amount less than what you normally raise.
One set of RDL's or SDL's & I am sore for days. The sfr on this exercise is insane....
Totally agree. Just 2 sets is enough to destroy my hams for multiple days in a row.
Yeah, I get this too. Just thinking of RDLs or SLDLs gives me DOMs for days.
I started doing them on the smith machine. Game changer !
I did RDLs as SLDLs until now. Thank you brother
They're compliments, not supplements. Do them all!
The another one that he didn't mention yet, is a variation I came up with where I go extremely over the toes with the motion and my legs completely together. I picked the bar up normally, then I've been deep over my toes from an elevated position and hit the floor with the bar and the stiff back like he's mentioning.
They'll pull your hamstrings pretty good.
Dr. Mike,
You are a great teacher.
I always do RDLS with a decent bend in my knees and feel it more in my glutes. I straightened my knees quite a bit and after 2 sets with 265x8 it felt like my hamstrings were ripping off when I can usually do 315x10-12 on RDLS with no direct sensation in my hams
RDLS are supposed to have some bend tho
Great! - Dr. Mike
@@OMAR-vk9pi for sure, I was just saying it’s crazy how much of a difference it makes on stimulus from just straightening the knee a inch or two
@@OMAR-vk9pi more bend=glute-focused
less bend=hamstring-focused
Man this video came at the right time. Switching to a program that has SLDL and I have never done it before. Thank you GOAT.
This videos are really improved with moving examples. He’s so correct when discussing these overlooked groups. They’re in lots of our routines, but how many of us take them as seriously as we should?
One little thing that makes it even better for me is letting the bar naturaly come a little forward at the bottom. The bigger moment arm makes the force higher at the most stretched position
What a great video!
Beginner here
Just got some dumbbells for home workouts, trying to hit all muscles, I'm putting together a program from your videos
Been watching a bunch of SLDL and RDL vids, but this one really solidified SLDL for me
Thank you Dr Mike
May your butlers be obedient and your Lamborghini's many
Absolutely fantastic video! I've been afraid of deadlifts since I started training. This helps a lot. You've done other videos that also helped. I'm still a little afraid for my back and I do back hyperextensions instead some, but this encourages me to keep SLDLs in my routine.
The way you performed the exercise brings the obvious question to mind and that is what is the difference between SLDL and RDL.
Just outdated nomenclature. It's all just SLDL variations. - Dr. Mike
@Slengt Gasspropan I totally agree with your analysis. In SLDL the hips are much higher and it works hamstrings a lot more.
Huge tip that's changed the game for me recently is keeping the toes down, figured it out on good mornings but applies to RDL's/SLDL's also
As a former dancer and dance teacher, I totes agree with the internal cueing! Grrrreeeeat tips. And I WILL achieve world-collapsing hammies. Mahalo, Dr. Mike!!
Literally just had a workout with a friend who was struggling with feeling his hamstrings on these and gave up on it when I couldn't give him the right cues. This is exactly what I needed this week
What’s being demonstrated here is actually Romanian Deadlifts (RDLs), which start the hinge from the top; SLDLs start the hinge from the floor (essentially, a conventional deadlift with a higher hip position). The cueing and suggestions presented works for either, though SLDLs will have you return the weight to the floor, which will slightly bend the knees if you don’t have the flexibility. Still a good video, though!
Interesting. As far as I understand it, RDLs are not formal nomenclature in modern sport science. People were doing the exact same variation of SLDLs all over the world before the Romanians made them popular. I think the best nomenclature is to call all fixed-knee, moving-hip hamstring-targeting deadlifts SLDLs, and then be more specific about other details, like "from the ground" or "with a wide grip," etc. - Dr. Mike
@@RenaissancePeriodization Weird. I thought it was some dude named Roman that coined it.
In all seriousness, thanks for the take; definitely learn something new every day!
Golden series, dr Mike! Thank you for all your information you put freely for us! Bless you!
I remember you telling the jacked asian guy from the John Haack video to have less knee bend and it makes all the difference for me in feeling the hams and not glutes.
I'm fatigued out of my mind from heavy training so I'm focusing on movement variations that keep me from going heavy. This is great stuff
Deload man, if you still haven't after 1 yr
Did 405 and 425 lb romanians yesterday. I’m felt the hammies lol. Nicely Sore today. #staynatty
Love the shirt.
You’re amazing Dr Mike .I have seen more mussel gain in just 3 weeks than 3 years working out
Rule 1. If you don't pose like a instathots posing in New Lululemons, your form is wrong.
Lmfao 😂
😂
I'mma rename this the Instathot lift.
Dead ☠️
3in shorts custom made for mike
For the first rep of the set, I'll bend at the hips as described, then bend the knees a little, then bend the hips into the space that's created, and then squeeze the quads back up against the hams, and that's the starting point. I seem to find that burning stretch better squeezing up from the quads than sinking down from the hips.
You explain this like no other. Thank you!
Perfect timing! Just kicked off a new block of training with a heavy focus on SLDL and good mornings
Finally, proper form. I hated this exercise because I always did them incorrectly, abd it sucked. This feels so much better
I rarely, if ever, comment on YT videos, but this is amazingly informative.
I love these serie … thank you
This is my number one hamstring builder and I'm sore every freaking time. Don't know how someone couldn't feel it.
That’s what I thought
Great pointers.... need to start doing these properly again & with dumbells. If executed and combined properly posterior chain burns for days
Been waiting for this one. Usually just wrecks my low back...
Thank you for doing this! As a weightlifter, I do a lot of (similar) RDLs, but I could never figure out why I couldn't feel SLDLs quite right in a hypertrophy block. I thought at first it was due to weightlifting shoes, but your video answered the question -- too much quad / knee bend.
Thanks..great advice..much needed.
This is my biggest struggle. Great f'ing video. Very helpful.
Last point about depth really resonates. I’ve been trying to increase my ROM on this exercise but finding it less intense on my hamstrings and glutes and more in my lower back lately. Thought maybe I just reached a point where ai need a deload week (prob do anyway), but I think it’s more that my form is breaking down at depth and taking tension off. Thanks for the video, definitely connected with this one.
Thank you for this. I just started adding deadlifts to my weight workout. This helps a great deal. Thank you.
This video is awesome! Keep grinding! I love working out with this playlist! Question for you... have you ever used Next Level Diet? I got a custom muscle-building meal plan from them and it's really working for me.
I never felt my hamstrings till I’ve started envision closing a door with my butt
This series is AWESOME
i hope we get some of these focused around triceps and shoulders too!
i've been struggling for almost a year now without much progress..
very informative video as always
this was SO helpful! just tried it last week and was incredibly sore, while using much less weight than normal.
Great video as always. I also find it helpful to think of a gorilla’s posture.
Thanks for one of the only clear explanations of this variation. vary hard to find one.
That was just perfect. Thank you so much for this incredible tutorial.
Good tips, your an absolute UNIT
This is gold. Pure gold. I don't like his attitude. But, man, he nailed every point like a genius.
What attitude?
If you have a doctorate degree, you tend to be a little arrogant. Things like engineering, science, sports science in kinesiology, etcetera. These are not exactly easy to get doctorates in.
His confidence is backed by the fact he's one of the few who can do what he's doing, and experience after he got the degrees.
This vid cleared all my confusions regarding hams vs glutes, my hams have been lacking as compared to my glutes
Omg this is going to be a huge difference, I hate any deadlifts because I can't tell wtf I'm even feeling properly. It's like OK, I move big weight but I don't feel crap, it sucks.
I’ve always done them like this!! and just realized recently that people were bending their legs and using too much weight . Dorian explains it too. Another cue that works for me is to literally scrape your legs with the bar the whole way up and down.. I also like to use a narrower stance
2:04
Grape street Faygos, represent!
This Tip is Dope! I could really feel the Hams for the first time 🎉❤ Thank you very much Dude! ✌️☺️
This is just what I needed
Love the series!!
Targeting muscle series has been incredible
Really enjoy these helpful videos Dr Mike 👍🏾
Great series, RP
Amazing video as always!
Could you please do one on bent over Barbell rows? I'm an intermediate trainee and according to the Team FullROM members my technique is pretty good but everytime I try bent over BB rows everysingle other muscle in my body exept my back becomes the limiting factor.
The end made me smile 🙂
Hey Dr. Mike, I know the focus is hypertrophy BUT, what if you want/need to gain ROM? Would love a series on gaining full ROM /recovering full ROM for hips and shoulders with your total science approach
Was also gonna ask about how the fuck this is distinct from RDL and I see you've already clarified - it's not!
Love the content as always.
Dr. Mike making a 7ft bar look like vaulting pole (comment for the algorithm, much love to this short king)
First time seeing your videos! Super helpful
Knowledge is Power 💪🏼
Really helpful and clear. Thank you
Keep these coming
Holy shit, 4k looks so good
Love your videos this one helped.
Thanks Doc -❤❤❤
I needed this 👍
Ed Coan recommended to move the bar away from you when you're headed down to increase the load on the hamstrings
I was lifting yesterday and I could hear dr. MIke screaming: Chest up? Chest up- chest up chest up chest up. BAM!
You're the best man 💚 thankss
Dr. Mike, Thanks as always. I love this new series. Do any of the tips change if the primary goal of the exercise is as an accessory for conventional deadlift, vs. just for hypertrophy?
Thanks…
You earn my like every single vid
At 6:20 when you say tummy out do you mean bracing? Pushing out doesn't seem to make sense since I find it easier to arch my back when I sink my stomach in, sort of like when you inhale your breath in and your stomach sinks in and your chest rises up.
I want to work my glutes, what would you recommend? Great vid!
Thnx
Thank you
I do SLDL in my squat rack and use safety bars to standardize range of motion
Thanks for the video 🙏
Is a little lower back burn OK? I mostly feel it in my hams but a little in my back.
Hi my dear, in French we don’t say « les hamstrings » but « les ischios-Jambiers »
all the love from France 🇫🇷
How do i like this video a hundred times?
Exactly the vid I needed