Deadlift variants

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commodiusvicus
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Deadlift variants

Post by commodiusvicus » Tue Nov 08, 2011 6:00 am

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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Re: Deadlift variants

Post by _Wolf_ » Tue Nov 08, 2011 6:10 am

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" onclick="window.open(this.href);return false;

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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Re: Deadlift variants

Post by _Wolf_ » Tue Nov 08, 2011 6:14 am

What does you training look like right now?

commodiusvicus
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Re: Deadlift variants

Post by commodiusvicus » Tue Nov 08, 2011 6:33 am

_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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Re: Deadlift variants

Post by commodiusvicus » Tue Nov 08, 2011 6:36 am

_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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Re: Deadlift variants

Post by Christianiron.com » Tue Nov 08, 2011 8:55 am

Stiff leg deads are great, as long as you start light, keep the bar in close
King Squat author

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Re: Deadlift variants

Post by commodiusvicus » Thu Nov 10, 2011 9:53 am

edit: nevermind. for future reference, i do leg curls using some olympic rings hung from my pull-up bar now

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