Finally Feel Your Hamstrings On The SLDL | Targeting The Muscle

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[@pratikharpale3521]

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..🙌🙌🙌😇😇😇

[@RenaissancePeriodization]

I'm glad you're enjoying, thank you so much for watching! - Dr. Mike

[@johnnyoost1144]

Agreed.

[@DJ-Lionel]

Agree 100% , props brother

[@struggler973]

Target the muscle upright rows

[@derpmanTV]

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

[@mark_mayers]

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.

[@jahimuddin2306]

@@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.

[@thsstphok7937]

@@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.

[@divyanshusingh6473]

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.

[@gkj3427]

Thanks

[@RokoJelavic-ih6ws]

thank you!

[@J4ww44d]

This targeting the muscle series really is phenomenal. RP has so much good, useful shit already but this is really unique!

[@shamsmirza7373]

The way you performed the exercise brings the obvious question to mind and that is what is the difference between SLDL and RDL.

[@RenaissancePeriodization]

Just outdated nomenclature. It's all just SLDL variations. - Dr. Mike

[@shamsmirza7373]

@Slengt Gasspropan I totally agree with your analysis. In SLDL the hips are much higher and it works hamstrings a lot more.

[@drip369]

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

[@drip369]

My favorite exercise for the hamstrings is still the Nordic curl yet the Romanian deadlift is definitely #2

[@RenaissancePeriodization]

Yeah man, I'm learning stuff all the time too! - Dr. Mike

[@michaelscott5653]

SLDL is superior to romanian DL. Greater ROM with SLDL

[@Biolo-G_KJ]

​@@michaelscott5653greater ROM by using lowerback and quads more. RDL that Mike shows goes through full hamstring ROM.

[@lucasvarley9764]

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.

[@NymeriaStarkk]

This one is becoming my favourite series of the channel so far! Thank you Dr. Mike! Keep it up

[@LeeH3nson]

Really enjoy these helpful videos Dr Mike 👍🏾

[@aureliandumitru8382]

Golden series, dr Mike! Thank you for all your information you put freely for us! Bless you!

[@bnnrose]

You explain this like no other. Thank you!

[@lysannewegerif8657]

I love these serie … thank you

[@Chaosdude341]

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

[@jesseshaw4495]

Dr. Mike, You are a great teacher.

[@Aaronsolnelson]

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?

[@clarkyow1418]

Perfect timing! Just kicked off a new block of training with a heavy focus on SLDL and good mornings

[@maryangelaclark]

First time seeing your videos! Super helpful

[@normd81]

This is my biggest struggle. Great f'ing video. Very helpful.

[@enzodamico2967]

Really helpful and clear. Thank you

[@adrienl.6581]

That was just perfect. Thank you so much for this incredible tutorial.

[@FaeFrau]

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!!

[@TheSnakemaniac567]

Love the series!!

[@imustbechosen]

Good tips, your an absolute UNIT

[@freshprince512]

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.

[@traceyallen4351]

Thank you for this. I just started adding deadlifts to my weight workout. This helps a great deal. Thank you.

[@hurrdurrimagrunt]

Great series, RP

[@firstlylastly920]

Thanks for one of the only clear explanations of this variation. vary hard to find one.

[@thekylepeterson13]

Thanks for the video 🙏

[@MrKnorretje13]

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

[@jimthompson9370]

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?

[@matthewoconnell114]

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!

[@Guitar5986]

One set of RDL's or SDL's & I am sore for days. The sfr on this exercise is insane....

[@ernestosdl7732]

Totally agree. Just 2 sets is enough to destroy my hams for multiple days in a row.

[@Beerai]

Yeah, I get this too. Just thinking of RDLs or SLDLs gives me DOMs for days.

[@andibicaku6235]

You’re amazing Dr Mike .I have seen more mussel gain in just 3 weeks than 3 years working out

[@Denny_7782]

This series is AWESOME

[@MrApaHotel]

I needed this 👍

[@kevinu6004]

Great pointers.... need to start doing these properly again & with dumbells. If executed and combined properly posterior chain burns for days

[@_baller]

Honestly I think the muscle soreness and pump in the hamstrings feels the most like actual pain, not sure if it's because hamstrings rarely get worked in real life or they have different pain receptors but they never particular feel good when "worked", like the burn in quads vs hams, is totally different

[@clearasil11]

This also stretches your nerves a lot, if you go too deep it might be the sciatic nerve that's stretching along with the muscle. So if you have stiffness in the glutes for example that affects the nerves, you might actually feel the pain and not the stretch/burn in the muscle, or the pain masks the markers for good muscle work. Maybe.

[@HolyPineCone]

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

[@AnarchyDucky]

Keep these coming

[@donthedude]

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!

[@benjamindavis2475]

Hope you're still training. Finding Dr Mike early is a blessing

[@bjoern127]

This Tip is Dope! I could really feel the Hams for the first time 🎉❤ Thank you very much Dude! ✌️☺️

[@perryjphilip]

Been waiting for this one. Usually just wrecks my low back...

[@larrykrakow8927]

Thank you

[@reexhi999]

I started doing them on the smith machine. Game changer !

[@DS-pw1ot]

Exactly the vid I needed

[@Strassenschlaeger]

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.

[@thoreaurug2142]

Great video as always. I also find it helpful to think of a gorilla’s posture.

[@triston5515]

Knowledge is Power 💪🏼

[@Hlla387]

I rarely, if ever, comment on YT videos, but this is amazingly informative.

[@Krythan]

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.

[@nicholasdonin1465]

Push that ass out like you just bought new Gymshark pants with the booty liner.

[@TiagoSilva-ub8dv]

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

[@lucasjay1000]

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

[@OMAR-vk9pi]

RDLS are supposed to have some bend tho

[@RenaissancePeriodization]

Great! - Dr. Mike

[@lucasjay1000]

@@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

[@cr4z3dbeats]

@@OMAR-vk9pi more bend=glute-focused less bend=hamstring-focused

[@arontal]

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.

[@watchnerd]

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.

[@kyleblackburn9058]

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

[@RenaissancePeriodization]

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

[@mattcollins9499]

Awesome video Dr Mike! How you brace and push your tummy out? Cheers!

[@HumbleDictator]

Hello Dr Mike! As a frenchman I can only say that this is exactly how we say it. Excellent pronunciation!

[@michaelmurray1465]

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

[@francisd7081]

thank you so much for this. previously i could only feel my ear lobes when doing SLDLs

[@yurotk]

The end made me smile 🙂

[@dmangoba3780]

ngl, I really needed this vid.

[@666diodio]

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!

[@DipankarGhosh007]

This vid cleared all my confusions regarding hams vs glutes, my hams have been lacking as compared to my glutes

[@justinspike1669]

Love the shirt.

[@MHamrick86]

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

[@catedoge3206]

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.

[@ccfcchris]

Targeting muscle series has been incredible

[@PlasmaFuzer]

Lookin yacked Dr. Mike! Bulking season?

[@boymanwonder3641]

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)

[@spoopyscaryskelebones3846]

True :)

[@traaaaan]

Holy shit, 4k looks so good

[@laddy2737]

How ridiculous Mike doesn't have millions of followers KEEP GIVING US GOLD MIKE!

[@JuliusCaesar103]

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.

[@diogofs25]

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

[@bigmac3006]

I want to work my glutes, what would you recommend? Great vid!

[@nikan8946]

Great content as always Dr. Mike. What if I want to primarily hit my lower back more than my hams? should I go with some variation of SLDL or pick a different exercise instead?

[@user-qu7vl2ej6h]

Dr. Mike mentioned it - unlock the knees some more to release some tension of the hams to allow you to bend more. The more you bend more lower back tension occurs, but only use weight for which you can keep your back straight/neutral if your back bends its too much weight. Also check out the flexion row exercise.

[@claudiamarianidamato9499]

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

[@billwheeler2708]

Hey Dr. Mike this video was perfect!! Fucking Awesome channel!!!

[@mehaul]

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.

[@squatsontheroad]

God bless RP

[@tonybernard4444]

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.

[@blainebowling3303]

Thanks…

[@amelie_anne_]

Great tips and queuing I definitely implement. What is the difference between SLDL and RDL?

[@a_pet_rock]

I don't think there are exact things that 100% of lifters will agree on. However, I usually see RDL start from standing position and sometimes not touch the ground, while SLDL starts on the floor and always touches the floor.

[@andythousand345]

Dr Mike I like using dumbbells for these. Would the technique be exactly the same?

[@damusicmahn]

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!

[@RenaissancePeriodization]

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

[@damusicmahn]

@@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!

[@oscarhope]

Awesome stuff, doc. A similar video for barbell rows would be muchas appreciated, as we say in Guatemala.

[@RenaissancePeriodization]

Already recorded and in the stack to be released! - Dr. Mike

[@zackisherep9246]

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.

[@andreassinijarv]

How much hamstring strength work per week would you suggest for high speed running athletes? (track and field, soccer, basketball etc.)

[@Knud451]

Thanks! Can you rotate your feet in or out to target medial or lateral hamstrings?

[@Justin-ph6rx]

What would be the cues to target the glutes instead of hams with SLDL? I find just more knee bend..? Or should SLDL only be used to target hams?

[@Anandfulness]

This one isn't in the playlist "targeting the muscle". Just saying. Great video!

[@DrTopLiftDPT]

Did 405 and 425 lb romanians yesterday. I’m felt the hammies lol. Nicely Sore today. #staynatty

[@BasedOut100mil]

Finally! I’ve been waiting for this one 😭 Now, time to go build some horse legs

[@darkpeep8629]

Man Kurt Angle your such a good teacher/ coach, thank you!

[@nonattylimits]

This is my number one hamstring builder and I'm sore every freaking time. Don't know how someone couldn't feel it.

[@joshdoesstuff763]

That’s what I thought

[@yowifemykid]

Dr. Mike, what is your opinion on elevating the toes on a block/plate for these?

[@RenaissancePeriodization]

If you have flexible calves and you need to feel your hams more, it's a very useful technique alteration. - Dr. Mike

[@zambaratiko6352]

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

[@RenaissancePeriodization]

Haha you're too kind, thank you! - Dr. Mike

[@paulconrad6220]

2:04 Grape street Faygos, represent!

[@giggityiggityooo4127]

I do SLDL in my squat rack and use safety bars to standardize range of motion

[@kelsondelicio8497]

Just curious when do these properly do you guys ever get sore in your lower traps the next day? From squeezing and keeping your chest up

[@user-fn7dn6ps8y]

please make a video about rear delts