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SDL - Scooby Dead Lift for Hamstrings and Spinal Extensors

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Published on May 21, 2012

http://scoobysworkshop.com/2012/05/21...
Rather than get involved in the endless and fruitless arguments about the difference between a stiff legged dead lift and a romanian dead lift, I have "made up" my own exercise - the "Scooby Dead Lift" or SDL. This is an important exercise for two reasons. First its an isolation exercise for hamstrings and most people have disproportionately weak hamstrings which can lead to poor kneecap tracking and knee pain. The second reason this exercise is so important is that because of the slow deliberate form, it is a great way to build your spinal extensor strength and more importantly, to build the spinal extensor endurance. Why is muscular endurance of the spinal extensors so important? Because studies have suggested that the muscular endurance of the spinal extensors is what keeps you from having lower back pain!




Biering-Sorensen F., "Physical Measurements As Risk Indicators for Low Back Trouble Over a One-Year Period," Spine, Vol. 9, No. 2, 1984, pp. 106-119.

Here is the form of the SDL:

use opposing grip
back is motionless in neutral position
bar slides along the front of the leg
legs straight but not locked
isolation exercise, only hip rotates
go slowly, 2s up 2s down
stretch at bottom
stop at any hint of back pain

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