12 Stiff-Leg Deadlift Mistakes and How to Fix Them

[@WolfCoaching]

TIMESTAMPS 0:00 Introduction on the SLDL 1:08 Mistake #1 - Knees too bent or too straight 3:19 Mistake #2 - Letting the pelvis tilt 6:28 Mistake #3 - Not pushing the hips back 8:24 Mistake #4 - Not enough or too much ROM 11:46 Mistake #5 - Not controlling the eccentric 13:23 Mistake #6 - Not having a standardized ROM 15:43 Mistake #7 - "Hipping" on the concentric/ascent 16:33 Mistake #8 - Letting your grip limit you 17:43 Mistake #9 - RDL vs SLDL 21:02 Mistake #10 - Magic foot or grip positions 22:54 Mistake #11 - Worrying about head position 25:35 Mistake #12 - Going too light 26:57 Closing remarks

[@phinbillington1342]

Milo Wolf 6 days ago? How

[@saifsm7482]

Phin Billington He is the time stamp god himself

[@douglasmontagna822]

The real MVP, (holy fuck, 6 days ago)

[@merces47letifer4]

Mistake 13: lifting in crocs

[@lukeharris2622]

✝️💪

[@ACactusHealingRhino]

I highly doubt Mr. Jared ever had a problem with glute activation.

[@sadradehbashi3598]

Yea kinda huge🤣

[@jamie5mauser]

He makes Mike look tiny 😲

[@johntrains1317]

I was thinking the same lol

[@totallyraw1313]

No, but you can bet that if he were to ever visit a physical therapist, he would be told that he has poor glute activation or "glute amnesia" lol

[@AnindyaMahajan]

@@jamie5mauser the funny thing is Mike weighs about as much as Jared while being shorter. If anything, Mike should look way bigger than Jared but that isn't the case 😅

[@danrobsilva]

It amazes me how quality information like this is given for free. Thank you Dr. Mike and RP!

[@Polynikes24]

"Youre not a fucking gymnast, you're trying to get jacked" The best doctor advice I have EVER heard.

[@TrueLife..]

Because gymnasts aren't jacked 😅

[@suhwateezea.214]

Lol I love Dr. Mike's statement like that

[@anandhua.b4589]

​@@TrueLife.. compared to bodybuilders with a similar level of pharmaceutical assistance they're not

[@debravance4075]

Laughed out loud at this one and many more 😂

[@JoakimIshmael]

Gymnast gymrat looking for all the hypotrophies

[@DrVonNostrand]

Gentlemen, we MUST stay focused.

[@fixeddice1982]

Jared is CAKED UP in this video.

[@jayvinwilliams8508]

Someone was looking for old material

[@kevint3522]

I appreciate the time you take to give these topics a thorough treatment. In the quest to keep things under 10 minutes, other videos leave out most of the nuanced tips you provide.

[@ParvParashar]

Tried SLDLs the way Dr. Mike describes them in the video and I really feel my hamstrings while doing the movement now. Thanks! 👍

[@abounasif1]

Thanks!

[@LatimusChadimus]

#2 definitely changed things. Never really did these because I never felt them in my hamstrings. Did feel them tons in the good-morning. Never put 2&2 together. Glad I found this channel through a Juji Mufu video. Great channel. Big fan.

[@ken-dog]

That's 160 degree que was great for me. Totally transferred the tension from my lower back to the hamstrings. Thanks Doc and Jared 👍💪

[@jpark601]

Thank you the thorough explanation. I was doing this at the gym yesterday and couldn't get the right fatigue level on my hamstrings. This definately helps.

[@TheEddiedash]

I get a dopamine blast every time I see one of these videos pop up

[@r.lohengramm8709]

Best videos of this kind. No other channel goes this deep into the exercises.

[@andrewmcknight1194]

Holy Shit! This guy is good. Insanely thorough without getting me lost from too much info. I instantly subscribe and will check out the rest of his stuff now!

[@camilabelle9741]

I'm so grateful for these videos, SERIOUSLY, THANK YOU

[@sherwinjoshua2586]

This channel is extremely underrated.❤️

[@sarahashfield9885]

These are great videos. I am newer to the FPT and these are very helpful. Especially as we are all working out at home. Keep all the amazing free content coming!

[@holtshady]

Dr Mike I would be interested in a video about Nordic ham curls. What the hypertrophic benefit and possibly the STF ratio is!

[@mikhailkosyan9735]

I don't know how much overall fatigue they generate but even doing a handful gets me sore for the next two days and I can only do the negative without hands.

[@cheddarpuff]

The cue that did it for me was a video where the lady said to "emphasize the negative movement" going down. Once I understood that you need to stretch i. e. lengthen the hamstrings, I was able to feel and activate. I love these!

[@Mr_Iain]

An insane amount of information in 28 minutes. Thanks guys

[@amandaellen444]

I love how you explain the difference between being strongest versus whats best for the hypertrophy of the targeted muscle!

[@robertgarland5012]

I knew I was doing it all wrong. The bit about inconsistent reps was spot on!

[@JoeScar412]

Good stuff as always! Thank you. One question: Jared is starting and finishing his reps at the top. Wouldn’t that be considered a Romanian Deadlift? I have always understood that a Stiff Leg Deadlift is pulled from the floor every rep, and the Romanian Deadlift starts at the top and typically goes down to mid-shin or so, but not touching the ground.

[@ColeDano]

There's really no standard terminology for RDL vs SLDL so a lot of people have their own idea of what they are. Mike's point is probably best stated as, whatever you call it, this is how I do this exercise to get jacked.

[@o_Milo]

I think they're also starting at the top to mimic the standard eccentric (lowering) first and then a concentric (move up) that is present in basically the other two main compound lifts (squat, bench). I think however that it doesn't really matter too much, but if you do start at the bottom that you have the requisite mobility and form to do a SLDL completely off the floor

[@mitch5944]

Same exercise

[@xochipillisoul2469]

Love this how to fix videos, find em very helpful. Greetings from Mexico.

[@LeoandLongevity]

Good stuff.

[@blakebeaton8410]

I love how rubbernecking is explicitly mentioned as something that can injure you. On theme for Dr. Mike.

[@toddwilk9465]

Thanks so much for these technique instrumentals. Exactly I needed.

[@TheDrewjirby]

Swear to god this is the hardest thing for me to do correctly

[@benjaminjenkins717]

Same! I just can’t get it just right. 🤦🏾‍♂️

[@Badabinger]

Pro Tip: Lifting in Crocs :-)

[@alexeyshilin7485]

lmao he always wears those (:

[@pywifishingandoutdoors]

I do too after squeezing in a days if fishing.

[@flabio7074]

Socks with crocks. Always wear socks with crocks.

[@taybervoyer778]

Thanks so much for this, I was trying to follow "partial reps don't count" and using too much ROM. I was thinking to myself I should set up some stops but didn't want to limit my ROM. Then I see this video and then it all makes sense.

[@Retread268]

It's amazing how long I could be doing the wrong thing. Always thought knees had to be straight. I pulled it off but will no great strength gain. Junk as you said. Tried this, and low an behold I felt it. Even old dog can learn something new. To compensate over the years I guess leg curls made up for it despite the perils I hear people speak about now about leg curls. Anywho, great video, tx 4 the lesson learned

[@PLT123]

Love you technique videos, Mike. Thank you:)

[@ayman9898]

Amazing video, Dr. Mike! I would suggest you teach us how to do a deadlift for lower back. Is it true there are 3 types of deadlift? Best,

[@theanopanagopoulou1046]

Awesome video! Could you also make a video about Sumo DL?

[@30patriote]

This channel is just too good! Salutation du Québec!

[@MrCk1234567890]

6:45 Jared is literally so caked that his ass is in frame even when he isn’t

[@silibazisos]

Thank you for this lesson

[@weekendwarriorcoach1317]

Great Video, easy to follow and love the personality in this.

[@Bertziethegreat]

I'd really like to see one of these videos for the flat bench and the conventional deadlift.

[@jimmyhyun8546]

One of THE best fitness channels.

[@Trainingat45-vk3zz]

Really great instructional video thanks

[@TheSuperGamerCorpus]

I would like a video discussing the mistakes people make on the overhead press (dumbbells and barbell)

[@carlemilbach9117]

Great video! would love to see Bent over BB rows, flexion rows, dips, leg Press, bench Press variations (Incline, flat, wide or close grip etc.)

[@cameronkelly8258]

Love this for my primary hamstring exercise with dumbells tho

[@luq7805]

Jared can sldl with perfect form while he is sleeping, very good

[@ArthurPerry-m1i]

I would like a video on performing regular dead-lift for back development

[@nilo7727]

Excellent video excellent content as always Dr Mike!!👍👏😎💯

[@kyle875]

Can you do the same with a normal deadlift? Thank you for the awesome videos

[@recordedforyourpleasure4517]

+1

[@IronSharpensIron127]

I really appreciate these videos yall. I really wish I could get one of yall to coach me during my sessions lol

[@fernandoalbino5727]

absolutely great video!!!!!

[@clarissamarie4605]

This was actually so helpful! Thank you!

[@Thegeekwiththephysik]

I'd really like to see a video on dumbbell rows.

[@andrewt248]

I use wrist straps for RDL's for grip on the actual exercise, yes, but also because I'm starting a pull workout with RDL's and I need some grip strength left for a bunch of rowing exercises later on.

[@davidec.4021]

But, to be honest, who gives a shit how flexible you are? You’re not a fucking gymnast, you’re trying to get JACKED!” Lmao i love this man

[@SoeaOu]

Thanks, great tips

[@johnjewett7970]

Well done guys 👊

[@JAREDFEATHERRP]

Thanks John

[@dreadapocalypse2010]

This one was really helpful. SLDLs are a massive staple for me for the foreseeable future. Any plans do to a high bar squats mistakes video in the future?

[@thepbjinfluence9791]

GREEEEEAAAAT EXPLANATIONS AND EXCELLENT INFO!!

[@ColonelClaypool]

Ultra good video. Thanks!

[@varunsodhani6812]

I'm watching these old videos right now and damn, Jared has the hugest cake ive ever seen on a man or a woman

[@shreenybeany1751]

I can plant both my palms on the ground and only then can I feel a mediocre stretch in my hamstrings, so this exercise wasn’t stretching my hamstrings sufficiently for the longest time. I realized that putting 2 25lbs plates on the ground and then leaving the heel on the floor and the other half of the foot on the plate and flexing the foot so the toes go in the air gave me the best stretch of my hamstrings in my life. If anyone is too flexible I highly recommend that. I didn’t watch the whole video yet but if this tip isn’t in there I hope this helps.

[@mike-yp1uk]

Thank I never fully understood the mechanics.

[@DrHolmer]

I always thought that it was important to keep the pelvis neutral during SLDL and that anterior tilting the pelvis would shift the tension to the low back. I once hurt my low back badly by letting my pelvis slip from neutral to anterior tilted in a rep. Maybe it's just the way my body works but I feel a shift away from the hams to my low back when anterior tilting my pelvis

[@alxmart]

"don't turn your head to look in the mirror. That's fucking stupid." lollll. this guy is great.

[@WhoDuckDie]

Could we get a video on dumbbell, machine, or cable rear delt flys?

[@idkanaccountname]

Dude, this is awesome

[@PerryBattles]

Great information.

[@jointdocdc]

"Who gives a shit how flexible you are, you're not a fucking gymnast, you're trying to get jacked" Haha another hilarious clinical pearl from Dr. Mike

[@ryancausey3804]

I get debilitating knee pain, which I believe comes from lateral knee movement/external rotation of the knee (right knee only). It’s worst during the SLDL. Is this a hamstring problem? A hip problem?

[@keanu3260]

The stretch on this excerxise is out of the world no other muscle stretches like that lol sometimes I’m scared my hammy will just rip right off even though it doesn’t hurt.

[@abdullamohammed5439]

ithink bench press incline and flat deserves a video, best content regarding exercise technique

[@zacharytipton1801]

This video has the most beautiful explanation comparing RDL to SLDL, I never understood the difference until now, thanks so much!

[@razarraz8276]

I've just tried SLDL just now and for me I feel a better strech in my hamstrings with a nice wide stance with the toes pointed out compared to a narrow stance where I feel my back working more and not much flexibility in my hips

[@nuavecmoi]

A video on rack lifts for the back?

[@SirAlexanderdeLarge]

Much appreciated!

[@GRBandog]

I bet Dr.Mike does a hell of an Arnold impression

[@ibrahimalsheikh2749]

If you want a dip and close grip Bb video like here.... Nice video Rp!!

[@yetiinthebeddy1368]

every time i watch a video on any lift in general on how to do it or common mistakes, i feel like being at the gym and testing the lift myself incase im doing any of the stuff wrong or whatever lol.

[@ShivCharanDasa]

What is the best weight for RDL? Is it somehow correlated to deadlift 1RM? In my program RDL goes right after back squat and while I’m doing warmup sets I feel my hamstrings working, but when I use working weight (approx 80% of deadlift 1RM for 3x8) I feel strong pain in tailbone area as if something tearing in there. What could be the reason for that?

[@BostjanBavcon]

Mike lowkey showing off his quads!

[@Hugeness55]

Was Jared in the movie Prometheus

[@emZee1994]

The straight legged deadlift isnt a bad exercise. It's probably bad for hypertrophy but for hamstring flexibility isn't one of the best exercises you can do. Loading Stretching

[@oliverjasso6570]

With limited gym equipment availability, what are you thoughts on doing deadlifts with dumbbells?

[@SkMrFusion123]

Suffers from all the same 'drawbacks' as any dumbell vs barbell substitution You will have to do more stabilisation, therefore you can do less weight The movement pattern might change since you do not have to move around the bar I'd say do them! Might be beneficial to do every now and then even if you have a barbell.

[@centuryt91]

leg day upgrades unlocked

[@gctdonyre]

10:50 Might as well do the jefferson curl

[@eroennes]

My issue: when I bend over and push my hip out, my hams are resting and quads working. I need to bend over with the bar 20 cm in front of my legs if I want to activate my hams. When I do so, all the load is in the tip of my feet and my calves are also working hard to avoid me falling forward. Thats the only way for me to use my hamstrings. Extremely tired in my calves and feet after a session. I guess thats just my anatomy.

[@Pakkeng]

Dr. Mike Lowkey flexing his own Quads explain about Knee Bend

[@andrewt248]

We need a standardized name for this exercise. I've always called these-stiff leg, starting in the lockout position-Romanian deadlifts. I've assumed stiff leg deadlifts were very similar, only starting from the floor.

[@mikhailkosyan9735]

RDL is from the top and never lets you reset on the ground and potentially never touch the ground depending on your flexibility, SLDL is pulling from the ground without the knee flexion of a traditional DL is the way I've seen it explained. Bromley has a video on that specifically

[@dakotagower86]

Mikhail Kosyan that’s the truth...Idk it’s all fucked up.

[@SkMrFusion123]

As far as I know, RDL and SLDL is the excact same, except you do not touch the ground with RDLs

[@zoomorrow]

@@SkMrFusion123 Yeah this, an SLDL turns into a Romanian deadlift if you don't have the mobility to go to the ground.

[@emZee1994]

The SLDL is done with the same form as a Romanian Deadlift, but it's done from the floor and there is a deadstop for each rep The Romanian Deadlift starts from the rack is technically not a deadlift as the bar never touchs or rests on the ground. Maybe a better name would be a Romanian Hip Hinge

[@Achezvil2003]

Bro, I love how you move the hands....

[@lucyberg4811]

Was ready to comment I wanted to see a good morning vid, they already know

[@seanfarrellforreal]

Is there videos that go into more depth with the to hypertrophy app?

[@madgamer574]

Awesome! Please good mornings next!

[@mohamedreda217]

Always great

[@itguy13]

man that was most helpful

[@goldpeen2661]

Lifting in crocks is a total power move and I respect it.

[@chestnutsev7]

Haven’t lifted for a while did one set of SLDL yesterday and my hams are sore .

[@cursebr2937]

Is tearing hamstring common from rdl. I just clip my left hamstring during Rdl on the stretch

[@mahergerges6713]

Can I do SLDL with good eccentric and THEN round my back to somehow train the spinal errectors along the way? Or wipl they be hit properly anyways from the SLDL?

[@kristofer_sens]

Any concern using a trap bar for SLDL?