Q:  So what’s the deal with stiff-legged deadlifts? Are they good for mass or just a good stretch?

A: That’s the age-old debate isn’t it? Unlike curling movements for the hams, I find SLDLs create soreness on a regular basis because of the eccentric stretching and lengthening. It’s just the opposite of curling that hits the muscle in the middle of the belly. It’s hitting the muscle from both ends and then crunching from either end into the middle. I personally think you need both types of work for the hams, but I like SLDLs most of all because I believe that stretching the muscle and then placing resistance on it within a portion of the range actually nets results better than anything else in terms of just plain development. Ultimately, this equals greater size, but it also equals better condition and shape to the muscle. One might argue that they don’t feel this exercise as completely in terms of a contraction, and that is true. It is like the thinking man’s ham exercise - it requires a ton of mental input and subtlety of movement to bear down on the ends of the muscle insertions during a stretch. I don’t think it’s a beginner movement at all. But, what I like about them is the fact that it really nails the glute-ham tie-in like nothing else can. And the tip of that glute can’t come out on stage unless you do these. Don’t keep your knees or legs so locked up during the movement though, because you’ll be able to better bear down with a slightly bent knee. Just wear a belt and keep tight. So, in answer to your question, I think they are both a great stretch and a good exercise for “development” - if you define that as “mass” then you’re golden. If you define development as I do - that it cultures the muscle, with both size and shape - then it is definitely that.

If you like this article, click here to share: