Extreme Hamstring Soreness

[RyanA]

So long before I started doing GHR's I was constistently doing RDL's and I actually think my injury rate went up from before when I wasnt really training my hamstrings at all (although this is just a casual association).

Now that I can control my movement on the GHR really well and do 3x10@body weight, I thought I might try doing the RDL's again, hoping any deficiency I previously had, would be corrected for.

Unfortunately, I did some RDL's with 135 for 6-8 reps the other day after some ME box squats and now my hamstrings feel like they are going to be pulled apart with every step I take.

Could there be something weird here>? Some anamolous defect with something? Any ideas would be awesome,
Thanks!

[jack]

Did you do the same rep/weight sequence previously used on the RDL's and how long has it been since you've done this exercise?

[RyanA]

It has been a long time, I only did 1 set, very light, good form, and it isnt just the soreness, it is the type of soreness that makes me leg feel like I will literally pull a muscle if I take a slightly unperfect step or move a little too fast.

[jack]

I'm going to guess it's a combination of not having done the exercise for a while along with doing them after the box squats and the GHR......that's 3 different angles of attack on the hams....something they're not accustomed to doing.

Is the soreness through out the hams or is it just in the upper part?

[RyanA]

It is throughout the whole thing. I tried to isolate it to specific muscles but all of them hurt.

I will do them again soon and hope something turns out better.

[fish]

The trap bar deadlift seems to be congruent with the squat. That is to say the lifting paths are practically identical. But when I do deep squats at 150 instead of my TB deadlifts at 350, my thighs feel like they have been beaten with a bat. Now it may be the difference in range of motion, but I don’t think so.

Go figure.

I guess the lesson is to include variety in the program.

fish

[RyanA]

Well the problem with including the RDL's is I can't move for 4+ days thus making training be put on hold, so I am not sure they are worth it. Is it possible that my hamstrings dont liek to be trained that way?

~Ryan

[fish]

Well, maybe you better tell us just how you do RDLs. I make the unwarranted assumption that I know what you mean by those three letters, but then ...

By the way, have you tried straight leg deads ? They must be done with extremely light weight. The knee is unlocked, but not bent. The bar is kept close to the leg all the way down and back up. The back is permitted to bend, hence the very light weight. This exercise gives me a delightful lengthening of the hams.

fish

[RyanA]

So I do the RDL's similar to what you describe as Straight Leg DL but with more knee bend. I keep the bar pretty close to my body the whole time and usually go 2-3 inches below my knee. I keep a good arch the whole time.

I guess I used to do straight leg DL because I thought I was doing RDL until someone pointed out to me that to do RDL I needed more knee bend. My hips dont have the flexibility to get the bar below my knee without bending the knee or back more.

[fish]

I'm not so sure about your RDL technique.

My understanding of the RDL is that it is a butt movement. Butt sits back as far as you can get it, to go without bending the back. Running the bar down the thigh to where the back begins to loose its arch, usually just below the kneecap. Then Butt moves forward as the bar is brought up. On the down, one can feel the weight move to the back of the foot, toes come up, almost balanced on the heel. Knees do bend, they have to, to permit the butt to go to the rear. But the spine maintains its arch, it is not permitted to bend.

This is, of course, only my understanding. But I think it is correct.

[fish]

Oh yeah, the shins are supposed to be kept vertical.

So it's back straight throughout the move, shins vertical throughout the move, hips moving back and forth.

I did a few today. Clearly works the ham/glute combo primarily, and posterior chain as well.

[RyanA]

Well, That is how I do them.

Maybe I am confused at to how SLDL are done but I can't imagine doing anything without pushing the hips back unless the back rounds a lot.