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 Post subject: Deadlift variants
PostPosted: Tue Nov 08, 2011 6:00 am 
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Hi, i'm new to the forum, and relatively new to weight training. I've been doing deadlifts, squats, and walking lunges for a few months, but recently i began to wonder if i should add a posterior chain exercise to my regimen, particularly one that targets the hamstrings, since the site lists them as a dynamic stabilizer but not a synergist in deads and squats. However, i'm dizzied by the array of deadlift variants which target the PC. Is the straight-leg deadlift (with back rounded) really safe, provided one starts with just the bar and slowly adds weight to allow for adaptation? Should i do straight-leg straight-back deadlifts instead? Romanian? Stiff-legged? All of the above? Help would be appreciated here.

I have at my disposal, for the time being, enough weight plates to meet my current needs, as well as a pair of dumbbells and an EZ curl bar to put them on. I've had no problems doing my squats with the dumbbells and deadlifts with the curl bar.


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 Post subject: Re: Deadlift variants
PostPosted: Tue Nov 08, 2011 6:10 am 
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Joined: Sat Oct 29, 2011 12:12 am
Posts: 193
Location: Bombay, India
For PC work, I personally like:

Cable PullThroughs - we call this the Pornstar Maker #1
Dumbbell Swings - we call this the Pornstar Maker 2
Romanian Deadlifts - I prefer these over SLDLs
Supine GHRs - http://www.youtube.com/watch?v=9onNvB02JEc

These form my bread and butter for the most part...I rotate through them and such but this is roughly where it's all at :)


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 Post subject: Re: Deadlift variants
PostPosted: Tue Nov 08, 2011 6:14 am 
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Joined: Sat Oct 29, 2011 12:12 am
Posts: 193
Location: Bombay, India
What does you training look like right now?


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 Post subject: Re: Deadlift variants
PostPosted: Tue Nov 08, 2011 6:33 am 
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_Wolf_ wrote:
What does you training look like right now?


Day 1 (upper)-

(warm-up exercises with resistance bands)

1. (shoulders & upper back)
a) db shoulder presses
b) inverted rows
c) chin-ups, pull-ups
d) scap push-ups

2. (arms)
a) db curls
b) db skullcrushers
d) wrist rollers
e) grippers

Day 2 (lower)-

1. (legs & lower back)
a) deadlifts
b) goblet squats
c) db walking lunges

2. (abs & obliques)
a) hanging reverse crunches
b) weighted side bridges
c) planks

i realize that there's a lack of chest exercises in there -- i'm taking a break from them right now while i condition my shoulders, especially the rotator cuff. the squeaky wheel gets the grease and my shoulders could use a lot of improvement. i also forgot to mention that i do have a pull-up bar, as well.


Last edited by commodiusvicus on Thu Dec 22, 2011 1:49 pm, edited 2 times in total.

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 Post subject: Re: Deadlift variants
PostPosted: Tue Nov 08, 2011 6:36 am 
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Joined: Tue Nov 08, 2011 5:41 am
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_Wolf_ wrote:
For PC work, I personally like:

Cable PullThroughs - we call this the Pornstar Maker #1
Dumbbell Swings - we call this the Pornstar Maker 2
Romanian Deadlifts - I prefer these over SLDLs
Supine GHRs -

These form my bread and butter for the most part...I rotate through them and such but this is roughly where it's all at :)


I like those Supine GHRs. I wouldn't have thought of that. Maybe i'll have to get an exercise ball one of these days.


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 Post subject: Re: Deadlift variants
PostPosted: Tue Nov 08, 2011 8:55 am 
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Joined: Thu Mar 06, 2008 11:47 am
Posts: 33
Location: Quakertown,Pa
Stiff leg deads are great, as long as you start light, keep the bar in close

_________________
King Squat author


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 Post subject: Re: Deadlift variants
PostPosted: Thu Nov 10, 2011 9:53 am 
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Joined: Tue Nov 08, 2011 5:41 am
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edit: nevermind. for future reference, i do leg curls using some olympic rings hung from my pull-up bar now


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