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
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!
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.
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!
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.
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.
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.
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)
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
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
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.
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!!
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?
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.
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.
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.
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’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 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
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!
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
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.
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?
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.
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.
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.
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
Hi RP and Doctor Mike, another amazing Video! Despite all the amazing cues already covered, do you still actively try to move the bar as close as possible to your body or just let the bar path flow "naturally" ? thanks
Despite all these queues, somehow I always end up with lower back pain after my last set, but I definitely can't pick anything up off the floor after 48 hrs. I removed this exercise from my last block. Too risky.
@Slengt Gasspropan I can do conventional DLs without any discomfort. It's something about SLDLs that gets me every time. I think it's because of my flexibility and long arms I probably tend to go too deep.
I prefer single leg deadlifts. They seem to work my hamstrings better. I feel like you might lose some overload capacity because of the balance factor. But I think the balance also demands your hamstrings really contribute more to stabilization, so you can get the same stimulus with less weight. I usually do Romanian deadlifts with a trap bar though so maybe I'm missing out...
![ROSÉ(로제) - APT. (Band VER.) (With. 이영지) [더 시즌즈-이영지의 레인보우] | KBS 241129 방송](http://i.ytimg.com/vi/IW8qaemx74g/mqdefault.jpg)
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
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!
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!
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
This one is becoming my favourite series of the channel so far! Thank you Dr. Mike! Keep it up
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!
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.
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
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.
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.
Dr. Mike,
You are a great teacher.
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.
I started doing them on the smith machine. Game changer !
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.
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.
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 :)
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
Golden series, dr Mike! Thank you for all your information you put freely for us! Bless you!
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
How ridiculous Mike doesn't have millions of followers KEEP GIVING US GOLD MIKE!
You explain this like no other. Thank you!
This is my biggest struggle. Great f'ing video. Very helpful.
Great pointers.... need to start doing these properly again & with dumbells. If executed and combined properly posterior chain burns for days
You’re amazing Dr Mike .I have seen more mussel gain in just 3 weeks than 3 years working out
Thank you for this. I just started adding deadlifts to my weight workout. This helps a great deal. Thank you.
Been waiting for this one. Usually just wrecks my low back...
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.
That was just perfect. Thank you so much for this incredible tutorial.
I rarely, if ever, comment on YT videos, but this is amazingly informative.
Thanks for one of the only clear explanations of this variation. vary hard to find one.
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!!
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?
Perfect timing! Just kicked off a new block of training with a heavy focus on SLDL and good mornings
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.
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.
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.
Great video as always. I also find it helpful to think of a gorilla’s posture.
This Tip is Dope! I could really feel the Hams for the first time 🎉❤ Thank you very much Dude! ✌️☺️
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.
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
I did RDLs as SLDLs until now. Thank you brother
I love these serie … thank you
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!
Good tips, your an absolute UNIT
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
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
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.
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!
Really enjoy these helpful videos 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
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.
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
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?
Did 405 and 425 lb romanians yesterday. I’m felt the hammies lol. Nicely Sore today. #staynatty
This vid cleared all my confusions regarding hams vs glutes, my hams have been lacking as compared to my 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.
First time seeing your videos! Super helpful
This series is AWESOME
Love the shirt.
Really helpful and clear. Thank you
This is just what I needed
Targeting muscle series has been incredible
This is gold. Pure gold. I don't like his attitude. But, man, he nailed every point like a genius.
What attitude?
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.
Great series, RP
I never felt my hamstrings till I’ve started envision closing a door with my butt
Love the series!!
thank you so much for this. previously i could only feel my ear lobes when doing SLDLs
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.
Love your videos this one helped.
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
Knowledge is Power 💪🏼
The end made me smile 🙂
You're the best man 💚 thankss
Thanks for the video 🙏
Keep these coming
Holy shit, 4k looks so good
I needed this 👍
I do SLDL in my squat rack and use safety bars to standardize range of motion
Dr. Mike making a 7ft bar look like vaulting pole (comment for the algorithm, much love to this short king)
Ed Coan recommended to move the bar away from you when you're headed down to increase the load on the hamstrings
Exactly the vid I needed
Thanks Doc -❤❤❤
Awesome stuff, doc. A similar video for barbell rows would be muchas appreciated, as we say in Guatemala.
Already recorded and in the stack to be released! - Dr. Mike
Got the audio book. Thanks Dr Mike. The best. You re the joe rogan of fitness vids. Your personality make the whole knowledge soo enjoyable
Haha you're too kind, thank you! - Dr. Mike
ngl, I really needed this vid.
You earn my like every single vid
Hi RP and Doctor Mike, another amazing Video!
Despite all the amazing cues already covered, do you still actively try to move the bar as close as possible to your body or just let the bar path flow "naturally" ? thanks
I want to work my glutes, what would you recommend? Great vid!
Thank you
Is a little lower back burn OK? I mostly feel it in my hams but a little in my back.
Despite all these queues, somehow I always end up with lower back pain after my last set, but I definitely can't pick anything up off the floor after 48 hrs. I removed this exercise from my last block. Too risky.
@Slengt Gasspropan I can do conventional DLs without any discomfort. It's something about SLDLs that gets me every time. I think it's because of my flexibility and long arms I probably tend to go too deep.
Finally! I’ve been waiting for this one 😭
Now, time to go build some horse legs
I prefer single leg deadlifts. They seem to work my hamstrings better. I feel like you might lose some overload capacity because of the balance factor. But I think the balance also demands your hamstrings really contribute more to stabilization, so you can get the same stimulus with less weight. I usually do Romanian deadlifts with a trap bar though so maybe I'm missing out...
I was lifting yesterday and I could hear dr. MIke screaming: Chest up? Chest up- chest up chest up chest up. BAM!