SLDL for Beginners

I’ve searched through the forums and even went over a thorough (albeit, old) article here on T.

Here’s some of the confusing information I’ve come across:
-SLDL is the same as an RDL with the arms pushed forward.
-a rounded back is fine, just make sure the weight is low enough.
-make sure not to suck in any air
-it’s the same as a good morning
-go below the knee
-go until it just feels like it’s beginning to stretch
-curl up the toes
-drive through the heels
-never lock the knees

RDL seems a lot simpler, is there any real reason to do SLDL instead? If so, how should a beginner approach it?

Here’s a couple vids, just because:

and just for the softcore porn aspect

Much more emphasis on the hammies with an SLDL.

I will tell you this. I had one of my most explosive leaping days doing light sldls slowly focusing on the hamstrings pulling me back up. My legs were like steel cables the next day I was dunking all over people.

What wasn’t nearly as good were max conventional deads. Very muddy feeling when jumping.

[quote]1 Man Island wrote:
RDL seems a lot simpler, is there any real reason to do SLDL instead? If so, how should a beginner approach it?[/quote]
For what it’s worth, I’d say the majority of lifters use the terms interchangeably to describe a basically similar exercise. The “hip hinge” movement is what’s generally being worked, to focus on the hams, glutes, and whole posterior chain.

As for videos, Rippetoe’s input is essential. I’d say this 14-minute vid has as much info as all the vids you posted combined.

From his point of view, the RDL starts from the top (taking the bar out of a rack) and then descends. If I recall from his book, he states the SLDL is essentially that - a stiff-leg deadlift - with the bar starting on the ground, legs mostly straight, then pulling the bar up from a deadstop.

Thanks Chris,

Yeah, I watched that video a couple times and it improved my RDL a lot. Though, Rip’s set/rep scheme varies a lot from that prescribed in the Texas Method Pt 1, there were some good pointers.

I wanted to incorporate SLDL because I could be RDLing twice a week, and if I could alternate it and hit something else, I didn’t want to be remiss.

[quote]1 Man Island wrote:
Thanks Chris,

Yeah, I watched that video a couple times and it improved my RDL a lot. Though, Rip’s set/rep scheme varies a lot from that prescribed in the Texas Method Pt 1, there were some good pointers.

I wanted to incorporate SLDL because I could be RDLing twice a week, and if I could alternate it and hit something else, I didn’t want to be remiss.[/quote]

I don’t think you’re going to find a huge difference in practice between the two lifts - even if you take the distinction that RDL starts from the top and SLDL starts from the floor, your form and leverages could be remarkably similar between the two. For what it’s worth I feel like I can go a bit heavier starting from the floor, but feel it slightly more in my low back whereas from the top I have to work with lighter weights but feel it slightly more in my hamstrings - overall the two movements feel very similar to me though.

I think bigger differences come up from tweaking the individual movements a bit - i.e starting from a deficit (more back involvement), using a plate to elevate the front of your foot + limiting ROM to the “tense” portion of the lift (more hams+glutes), using dumb bells instead of a barbell (deeper stretch/more hams) - you can really get nuance in to which part of the posterior chain you hit the hardest with those kinds of adjustments.

I do a RDL. I start from the floor, but I really feel it in my hams. I obviously am getting a lot of work done with my lower back as well because my deadlift keeps going up every month. At this point, I only deadlift once every 2-3 weeks and I am able to add 5 lbs to my max each month. I can only attribute this to the RDL’s I’ve started doing.