Despite more emphasis on the posterior chain, there are disadvantages to doing stiff leg deadlifts too often. In the past month it seems like I have run into at least a half dozen people performing what they thought was a Romanian Deadlift (RDL), at least that has always been what they say they are doing. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. Two popular deadlift variations -- the Romanian deadlift and stiff-legged deadlift -- both work your lower back and hamstrings. This is not the case. This lift is performed in a similar manner to the stiff-legged deadlift, but there are differences. The stiff-legged deadlift is often confused with its sibling, the Romanian deadlift, since sources and experts do not agree on what constitutes an SLD and what qualifies as an RDL. ... Stiff-legged deadlifts work the same muscles as conventional deadlifts but with a varying degree of emphasis. The Romanian Deadlift allows flexing of the knees during the down phase (descent) and extension of them during the up phase (ascent). The Romanian Deadlift. Here are the critical differences between deadlifts, Romanians, and stiff legged deadlifts and why so many trainers keep getting them wrong. I make sure to keep the bar right at my shins...I've read that romanian deadlifts and straight leg/stiff leg deadlifts and just about the same, except that in a stiff leg deadlift the bar is further from your shins. 1 Comment. Do 3-4 sets of 6-12 reps at the start of your ham workout. A study also found that the stiff leg deadlift works the medial gastrocnemius muscle more than a conventional deadlift. Since they are very similar exercises, the differences in technique are minor, but the differences in application remain significant. The real difference between the RDL and SSDL is … That can lead to greater medial calf strength. In other words, the RDL is a semi-stiff-legged deadlift (SSDL) since the knees are slightly bent! However, there is no mystery that many athletes can have carryover to both lifts when performing only the good morning or only the Romanian deadlift. There are a couple of key differences that you can use to your advantage. The stiff leg dumbbell/barbell deadlift is very similar to the RDL and is often mistaken for it. The Romanian deadlift starts from the top. The bodyweight of men entering. The most important concept to understand is that these three deadlift variations have different purposes: Stiff-Legged Deadlits vs. Romanian Deadlift. This is the ultimate test of hamstring and core strength. The stiff leg deadlift is a great alternative to the Romanian deadlift because they are both hip hinge movements targeting similar muscle groups. 05-21-2010, 12:04 PM #4. There is a lot of misinterpretation of the weight training terms used by strength and conditioning coaches. The good morning is a more squat-specific movement while the Romanian deadlift is a more deadlift-specific movement. - BUILD MUSCLE & STRENGTH! The stiff leg deadlift starts from the floor. FULL 12 WEEK PUSH, PULL, LEGS PROGRAM! Many in the field tend to use these two terms interchangeably but they describe two somewhat similar but ultimately … But there is one big difference between the two – the stiff leg deadlift requires a minimal bend in the knees (straight but not locked legs are ideal), and it also implies that the bend of the knees should not change throughout the movement. Hamstring Curl Vs. Romanian Deadlifts for the Upper & Lower Hamstrings. In this article, I’ll discuss the main differences between the two exercises, how I coach the lifts, and when you’d opt for one over the other. Confused yet? Both the conventional and Romanian Deadlifts are great strength and muscle building exercises. An exercise like the stiff leg deadlift provides the greatest activation to the upper hamstring muscles, according to this study. The Romanian Deadlift is one of the most commonly used among the various deadlift techniques. The stiff leg deadlift is a variation of the deadlift and an exercise used primarily to target the muscles of the hamstrings.. The bodyweight of men entering stiff leg deadlift lifts on Strength Level is on average heavier than those entering single leg romanian deadlift lifts. Stiff Leg Deadlift. It will give you a shapely and muscle contains an enzyme which is important to stretch forward and let your shoulders back and for time off from weights that are trying to earn money with their efforts to move. The average romanian deadlift entered by women on Strength Level is less heavy than the average stiff leg deadlift. Stiff-leg Romanian deadlift. The bodyweight of women entering romanian deadlift lifts on Strength Level is on average less heavy than those entering stiff leg deadlift lifts. As such, the RDL focuses on the eccentric part of the exercises while the stiff leg focuses on the concentric. 3.Deadlifts target the soleus and the quads while Romanian deadlifts improve the flexibility of the hamstrings and glutes. In contrast, Romanian deadlifts involve a much more pronounced and purposeful hip movement. Since the Romanian Deadlift involves both the knee and hip joint, it is a compound exercise. Both will train the same muscle groups and will have similar benefits. The deadlift is a compound exercise that involves muscle and joint engagement throughout the body. If you can squat without wrecking your metabolism rate sparking health unmotivated quick to stiff leg deadlift vs romanian deadlift jump onto any one approach. 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