The range of motion is the key difference. Standard deadlifts stop at the floor while Romanian deadlifts don't touch the ground. Emphasizing hamstring development.
For me, it's just feeling it in the hamstrings that helps me feel it the most. It's hard to say "focus on the angle of your hips" but when you just grab the bar and play with it, you can find the way to focus more on your posterior muscles
The romanian deadlift range of motion is not intrinsically shorter. It's only shorter because most people will not be able to touch the floor in that position due to a compromised posterior chain. By all means, if you can lower the barbell to the floor while maintaining a neutral spine, you should!
Or you could just add more weight since it's a simpler motion with emphasis on the hip hinge. Either way there's an advantage to add more load for sure.
This was so informative! I realized that I’ve been doing a hybrid of the 2 movements and calling it a DL, so the visual demo and key points were so helpful. Being seasoned in the gym doesn’t mean we always get it right, so I was happy to learn!
I never comment on youtube but loved your no BS approach so I just had to. Straight, short, to the point, and good knowledge. Looking forward to seeing more from you!
Proper RDL engages Gluteus Maximus significantly more than Hamstrings. It's the go-to movement for training woman in their butt development. (Aside from that, the video is great)
I'm doing it right then i think. i'm a beginner and i have to squeeze my glutes to get back up. i dont rlly use or feel anything in my hamstrings except for a stretch
@@kahlohendrix5097 Excellent point. I’d forgotten about that. “Drive through the heels!” was one of my primary corrective prompts when I frequently used back when I was coaching clients on their RDLs. It was one of the tweaks that really made a difference in their form, thereby maximizing their benefits (hypertrophy of their glutes and hams) from their inclusion and proper performance of this exercise. Thank you for mentioning this!
Very clear and concise comparison. I really liked how you not only presented how the movements are different but also when a person might want to use one versus the other. Thank you.
I primarily do deadlifts because I actually seriously enjoy that movement. However, when my friend asked me to help her start lifting, I programmed the RDL to teach how to hinge properly as well as keep the loads low. Her low back is taxed enough as it is by our back squatting.
@@Jeff_Guapo you're kind of contradicting yourself. For some people it's a lot easier on their back to lift something, anything, from several inches off the ground compared to on the ground. Add in a heavy load and it can really feel different.
@@kevinbunn7915 I’m referring to the conventional deadlift. Yeah sure it’s easy to left weight using your back when it’s light. If you don’t load your hamstrings, glutes and lats during both the RDL and Deadlift you’re Forsure not do the exercise correctly and will injure yourself. Now the difference between the RDL and Conventional deadlift is the range of motion and the weight you use for the RDL will be lighter than a convention deadlift so in a sense that will deload the back but you want legs to the work in the lift not back as your spine is supposed to be neutral at all times.
Love RDLs, especially when there's a hex bar available. Hits those hamstrings which is the part I want to focus on most and isn't as loud as clunking around a deadlift in the gym.
Basically romanian focus on the back only. Can be easily forced by putting stands on the ground to force a minimum height. Standard hits the legs too. There is a slight half squatting mechanism involved.
You ever watch someone deadlift so easily it pisses you off? I can RDL no problem but for some reason, I can't stop myself from rounding my lower back on conventional.
HI Zak! Question #1 Are you dowing Conventional DLs with running shoes? Some people find it difficult to produce force against the floor? This is absolutely key at the start Question #2. Do you have an office job? Many folks suffer from gluteal amnesia and are unable to create tension with their butt during the deadlif tor both the hips and the knees to extend siimultaneously. Question #3. Do you get some bruises on your shins from doing conventional? You should (and then wear something to avoid it of course) Many let the barbell travel forward although it should be in contact with your body at all times (thus the bloody shins). I hope this helps. Keep it up, man
I don't think beginners should do conventional deadlifts at all for at least 6 months until they learn how to hinge properly. Most sedentary people don't even know what it's like to feel their hamstrings and glutes so they should learn the RDL first. That being said, I think the RDL is far superior to the conventional deadlift for general strength. It builds more muscle (it's objectively hard to do a lot of volume on the conventional DL since it's more of a strength exercise), is less taxing on the CNS, has a much lower risk of injury due to a use of lighter weights. If you do bent-over rows or pendlay rows in combination with the RDL you're not missing anything and significantly reducing the risk of snapping your back.
I've been lifting for just over a year and was doing Romanian deadlifts because as you said I was sedentary and had the flexibility of a brick. I was also doing the row combination you mentioned with this movement. The one thing you miss tho is that drive off the floor I've recently swapped to conventional and the strength has transferred to my sqaut far better due to the initial floor drive and greater range of motion in comparison to RDL's.
I'm here for the safety reasons mentioned..so long story short I was deadlifting and after my workout I had low back pain and leg numbness maybe I had bad form so in thinking to start rdls cause they seem safer for low back what's your opionion ?
OUTSTANDING. This is the best articulation of the difference between RDLs and DLs that I’ve ever seen. Impressive and comprehensive training. Where are you located and do you have a regular website apart from UA-cam?
Just because the exercise allows you to load more weight that doesn't mean it lets you focus more on strength. It's about the effort level and amount of time spent with muscles under tension, if you focus on loading the weight so that you spend the same amount of time under tension/reps, it doesn't make a difference.
You add some strong points: the specificity to sport and need is important. Tight hamstrings could benefit with the eccentric component I would argue Romanian dead lift. Well done.
What I usually do is I do my warm up sets with RDLs because you can lift 20% more with the DLs. That way I can focus on strength without neglecting my hamstrings. I had a minor injury a few months ago and I think it's because I thought that DLs alone were enough to train hamstrings. Guess they need some extra work.
Thanks for letting me know the differences. Since I start Back Day with Deadlifts, I'll use the standard DL to focus more on the concentric for the lower back. Then I'll have DB RDLs during Leg Day.
Thank you so much for your informative video however inquiring (ladies) minds want to know what muscle group are you targeting besides the hamstring in the deadlift. I find that this information is often left out in squat and deadlift videos and the focus is primarily on technique and strength. Both are equally important but when you’re training for aesthetics and maintenance it helps to have that information.
Your whole Posterior Chain But If you do the RDL you get to grow and develpp your hamstrings nicely and also your Glutes. And your spinal erectors are very well to grow because so hence your lower back getting stronger. So that is the Main Advantage of those Deadlift.
I did the conventional Deadlift for about 5 years ago and got to 280 kilo x 2 at 90 kg BW.But after some tight back issues and harder to recover from the Conventional,I switched to Romanian Deadlift.It`s better for my hamstrings,lower back and recovery without the CNS fried,so it was a better lift for me.It also helped my Squats.I did 200 kilo for easy ten,after not trained the conventional for 3-4 years other than Romanian so it works pretty good.
@@espendahl9719 I'm just starting to do deadlifts, I switched from calisthenics to going to the gym and learning new exercises. I can almost do double bodyweight for 1 rep with a belt
Yes, but like he said, with RDLs you focus on eccentric (dropping the weight slow) until you can feel your hamstrings getting stretched. You will 1000% notice a difference between RDLs and regular deadlifts the next day. Think about sticking your butt out to close a car door during an RDL. Then when contract (i.e. go up), you really want to focus on thrusting your hips out and squeezing your butt. It will really work out your hamstrings a lot more than regular deadlifts when done right.
I only do RDL as i get a better glute and ham pump. also you don't have to go as heavy so less strain on the lower back. having said that some people have the body for deadlifts, where they have shorter legs and longer arms so they are grabbing the bar wher their body is a bit higher than the average person making it easier on their lower back.
romanians are great for my two split: push/pull program. I do front squats one day and hamstring focus roms the next. as mains along with tier 2 etc. Instead of going classic back squat day 1 and deadlift day 2, which are both far more allround and overlapping in their focus. If i were going full body 1-3 days i would more likely choose the broader hitting versions for maximum stimuli on fewer days with lots of time for restitution. And of course, especially on higher levels, i would switch between the variations of one aspect started to lack behind considerably, hamstrings, concentric deadlift part for example.
For RDLs you're allowed to bend your knees slightly and only need to go past your knees. For Stiff legged deadlifts your legs should be straight the whole time and you should go right down and stop an inch before it touching the floor. RDLs much better and naturally beneficial imo.
If you want to get your hams BIG AND STRONG you gotta do the Romanian i do them twice a week make sure you use proper form btw no lower back pain non of that only my hams on fire specially the next morning!
I was wondering if the Romanian Deadlift could be performed as effectively with a Hex bar as with a straight bar? The straight bar has the hands in front of the body while the Hex bar has the hands by the sides. But the hip hinge should be the same. If using the same weight, would the straight bar have a mechanical advantage for muscle stimulation because of leverage (hands in front of the body)? Or, should I stop over-thinking this and just pick up the weight and start bending over no matter which bar I use? Either one probably provides sufficient stimulation for muscle growth and strength increases.
I don't really get it but you sound knowledgeable.
Pmsl
The range of motion is the key difference. Standard deadlifts stop at the floor while Romanian deadlifts don't touch the ground. Emphasizing hamstring development.
Lol same
For me, it's just feeling it in the hamstrings that helps me feel it the most. It's hard to say "focus on the angle of your hips" but when you just grab the bar and play with it, you can find the way to focus more on your posterior muscles
Ive watched multiple vodeos on this subject and this is the only one where i actually feel like i finally understand the difference. 🙌🏽
Loved the no bullshit approach..short and to the point
Deep Bisht are you talking about athlean x
This channel deserves more views - seems most people are content with having a shirtless guy yelling at them for 10 minutes.
Appreciate that! - Jake
did you just shade athlean x?
@@bien.mp4 Haha, I think that was a general statement. Anyways, I'm now getting shirtless and whispering from every video from here on out! - Jake
Yes
@@Barbend Correct!
The romanian deadlift range of motion is not intrinsically shorter. It's only shorter because most people will not be able to touch the floor in that position due to a compromised posterior chain. By all means, if you can lower the barbell to the floor while maintaining a neutral spine, you should!
Or you could just add more weight since it's a simpler motion with emphasis on the hip hinge. Either way there's an advantage to add more load for sure.
You answered my question should I be tapping or hovering right above the floor and I love how it triggers my glutes so I’m gonna continue to do so!
I was thinking this too
This was so informative! I realized that I’ve been doing a hybrid of the 2 movements and calling it a DL, so the visual demo and key points were so helpful. Being seasoned in the gym doesn’t mean we always get it right, so I was happy to learn!
super glad the vid was helpful for you. Stay strong out there 💪
I never comment on youtube but loved your no BS approach so I just had to. Straight, short, to the point, and good knowledge. Looking forward to seeing more from you!
Fitness channels need to be more like this-- straight to the point, no filler, and informative.
Rdl fixed my lower back pain
Thank's 4 the information
Mine too
no problem bro, the best country :)
Agree, literally strengthened mine too, never felt better.
Same man!
underrated channel. no bullshit, no bro science, just straight facts.
Pure knowledge delivered, without any useless background music or editing. Keep up bro. Thumbs up
turns out I was doing rdls all this time without even knowing
Proper RDL engages Gluteus Maximus significantly more than Hamstrings. It's the go-to movement for training woman in their butt development. (Aside from that, the video is great)
I'm doing it right then i think. i'm a beginner and i have to squeeze my glutes to get back up. i dont rlly use or feel anything in my hamstrings except for a stretch
@@adeola1919 make sure you’re pushing off your heels all the way up to your hips, try not to use your toes to push off.
@@kahlohendrix5097 not him but ill try it thanks
@@kahlohendrix5097 Excellent point. I’d forgotten about that. “Drive through the heels!” was one of my primary corrective prompts when I frequently used back when I was coaching clients on their RDLs. It was one of the tweaks that really made a difference in their form, thereby maximizing their benefits (hypertrophy of their glutes and hams) from their inclusion and proper performance of this exercise. Thank you for mentioning this!
You covered everything in such a short video. Literally answered all questions that came up as you spoke. Love it!!! Good job man.
Very clear and concise comparison. I really liked how you not only presented how the movements are different but also when a person might want to use one versus the other. Thank you.
This makes so much sense, thank you! I'm now sold on the RDL :)
..... I think this is the best exercise video I’ve ever watched, and I’ve watched a lot lol. Thank you!!
Thank you, Juliet! - Jake
Straight to the point 🙏🏽
This was the most informative fitness video I’ve ever watched. Holy smokes was that ever helpful. Thanks man!! Headed to the gym now.
That was one of the best no nonsense and concise exercise videos I have seen. I'm sold on BarBend just off of that. Good job man!
Subscribed in a minute. You get straight to the point without excessive words- that’s exactly what we need. Thanks man. You’re a true barbro 🤘🏻
Deadlift push the floor away
Rdl push ur hips forward
I primarily do deadlifts because I actually seriously enjoy that movement. However, when my friend asked me to help her start lifting, I programmed the RDL to teach how to hinge properly as well as keep the loads low. Her low back is taxed enough as it is by our back squatting.
love how you commented and compared the 2 exercises. No bs, no waste of time.
I like Romanian, feels a lot less dangerous on my back
Same here
Same movement but you just bend your knees to return the weight to the ground
@@Jeff_Guapo you're kind of contradicting yourself. For some people it's a lot easier on their back to lift something, anything, from several inches off the ground compared to on the ground. Add in a heavy load and it can really feel different.
@@kevinbunn7915 I’m referring to the conventional deadlift. Yeah sure it’s easy to left weight using your back when it’s light. If you don’t load your hamstrings, glutes and lats during both the RDL and Deadlift you’re Forsure not do the exercise correctly and will injure yourself. Now the difference between the RDL and Conventional deadlift is the range of motion and the weight you use for the RDL will be lighter than a convention deadlift so in a sense that will deload the back but you want legs to the work in the lift not back as your spine is supposed to be neutral at all times.
Love RDLs, especially when there's a hex bar available. Hits those hamstrings which is the part I want to focus on most and isn't as loud as clunking around a deadlift in the gym.
Exactly the info I was looking for, well explained too. Thanks!
Basically romanian focus on the back only.
Can be easily forced by putting stands on the ground to force a minimum height.
Standard hits the legs too. There is a slight half squatting mechanism involved.
i agree well said thumps up
Excellent analysis and explanation.
Nice video man! Up to the point and as long as it should be!
Loved this video! Really explains the key differences in a calm and concise manner! You just won a new subscriber!! 😁
Thank you so much! - Jake
Thank you! Informative and to the point. I’m teaching myself, so these videos help
Great informative video. The visual effects were great too. Thanks!
Wow. Great vid. No fluff at all!! Straight to the point.
Front squats + rdl best combo
i am a true beginner. this video helps me to decide how to do it. thx
Thank You - Great info & presentation!!!
Succinct exposition, man. Brilliant. Keep up the good work.
I really love this account :) thank you so much!
You ever watch someone deadlift so easily it pisses you off? I can RDL no problem but for some reason, I can't stop myself from rounding my lower back on conventional.
HI Zak! Question #1 Are you dowing Conventional DLs with running shoes? Some people find it difficult to produce force against the floor? This is absolutely key at the start Question #2. Do you have an office job? Many folks suffer from gluteal amnesia and are unable to create tension with their butt during the deadlif tor both the hips and the knees to extend siimultaneously. Question #3. Do you get some bruises on your shins from doing conventional? You should (and then wear something to avoid it of course) Many let the barbell travel forward although it should be in contact with your body at all times (thus the bloody shins). I hope this helps. Keep it up, man
Very nice video. Short and upto the point. And very simple language and explained very nicely.
Thank you! - Jake
I don't think beginners should do conventional deadlifts at all for at least 6 months until they learn how to hinge properly. Most sedentary people don't even know what it's like to feel their hamstrings and glutes so they should learn the RDL first. That being said, I think the RDL is far superior to the conventional deadlift for general strength. It builds more muscle (it's objectively hard to do a lot of volume on the conventional DL since it's more of a strength exercise), is less taxing on the CNS, has a much lower risk of injury due to a use of lighter weights.
If you do bent-over rows or pendlay rows in combination with the RDL you're not missing anything and significantly reducing the risk of snapping your back.
Thank you for sharing your opinions, man! This is some sound logic and I like that you backed your rationale with explanations. - Jake
I've been lifting for just over a year and was doing Romanian deadlifts because as you said I was sedentary and had the flexibility of a brick. I was also doing the row combination you mentioned with this movement. The one thing you miss tho is that drive off the floor I've recently swapped to conventional and the strength has transferred to my sqaut far better due to the initial floor drive and greater range of motion in comparison to RDL's.
I'm here for the safety reasons mentioned..so long story short I was deadlifting and after my workout I had low back pain and leg numbness maybe I had bad form so in thinking to start rdls cause they seem safer for low back what's your opionion ?
@@georgemauropoulos2461a year now no answer yet
Excellent presentation.
im a beginner and i started doing squats and romanian deadlift. imo they complement each other perfectly.
OUTSTANDING. This is the best articulation of the difference between RDLs and DLs that I’ve ever seen. Impressive and comprehensive training. Where are you located and do you have a regular website apart from UA-cam?
Just because the exercise allows you to load more weight that doesn't mean it lets you focus more on strength. It's about the effort level and amount of time spent with muscles under tension, if you focus on loading the weight so that you spend the same amount of time under tension/reps, it doesn't make a difference.
Great explanation, thanks
Great breakdown and explanation!! 👍🏻🤙🏻
Perfectly explained brother. Thank you
Thanks for the video! It helps a lot and I hope I can improve my form 😃
This is a great video mate!! Really well put together!
You add some strong points: the specificity to sport and need is important. Tight hamstrings could benefit with the eccentric component I would argue Romanian dead lift. Well done.
Great explanation of the exercises!
Very informative for a newbie. Bench strength is going up but I need to work on everything else. Thanks.
What I usually do is I do my warm up sets with RDLs because you can lift 20% more with the DLs. That way I can focus on strength without neglecting my hamstrings. I had a minor injury a few months ago and I think it's because I thought that DLs alone were enough to train hamstrings. Guess they need some extra work.
@Frank Burjan 10 by 10? 😯 You must be an absolute beast. My entire full body workouts consist of 13-16 sets 😋
Awesome video and explanation! Thanks so much!
Thank you for explaining these lifts.
Awesome video! Was hoping you'd give some technique tips as well. These movements tend to aggravate my lower back
Hey, thank you! I'm linking two relevant videos below.
RDL Guide: ua-cam.com/video/CQp5I9KgdXI/v-deo.html&t
Deadlift Setup: youtu.be/
Hope these help! - Jake
@@Barbend Thanks Jake!
Those bother my lower back, too, to I usually do them with either the Trap Bar or dumbbells.
Yup, got exactly what I needed from that. Thank you
Great vid! Straight and to the point! Not a bunch of needless, self-promoting BS! Good job, bro!
Very informative. Great video
after tons of video, I finally get the difference!
Thanks for letting me know the differences.
Since I start Back Day with Deadlifts, I'll use the standard DL to focus more on the concentric for the lower back.
Then I'll have DB RDLs during Leg Day.
Standard DL emphasizes more explosive power, while Romanian DL emphasizes time under tension.
Thank you! This was really helpful!
Thankyou, I just figured that the gym told me to do a Romanian instead of a Deadlift as I aksed them to teach me. So this was very helpfull! Thanks
Best deadlift comparison video!
SO helpful! Thank you!
Excellent video. THANK YOU!
Romanian deadlifts is harder. You wont be able to do as much weight. But it is suprisingly safer.
Concise and loaded with the right info👍🏽
dorian yates regards the Romanian deadlift as primarily a back exercise.
Amazing video! Thank you
Excellent video! 🙏
Glad you liked it! Happy 2024 lifting!
@@BarbendThanks! 🙌
Really Really good explanation.
Thank you so much for your informative video however inquiring (ladies) minds want to know what muscle group are you targeting besides the hamstring in the deadlift. I find that this information is often left out in squat and deadlift videos and the focus is primarily on technique and strength. Both are equally important but when you’re training for aesthetics and maintenance it helps to have that information.
Your whole Posterior Chain
But If you do the RDL you get to grow and develpp your hamstrings nicely and also your Glutes. And your spinal erectors are very well to grow because so hence your lower back getting stronger. So that is the Main Advantage of those Deadlift.
I do both.
Basic deadlift on back day and rdl on leg days
I did the conventional Deadlift for about 5 years ago and got to 280 kilo x 2 at 90 kg BW.But after some tight back issues and harder to recover from the Conventional,I switched to Romanian Deadlift.It`s better for my hamstrings,lower back and recovery without the CNS fried,so it was a better lift for me.It also helped my Squats.I did 200 kilo for easy ten,after not trained the conventional for 3-4 years other than Romanian so it works pretty good.
Triple bodyweight? That's crazy AND 2 REPS insane dude
@@user-tr2dh4xx6u Thanks.Deadlift was my strongest lifts.Wish I got to 300 but I did not have time to do it at that point.
@@espendahl9719 I'm just starting to do deadlifts, I switched from calisthenics to going to the gym and learning new exercises. I can almost do double bodyweight for 1 rep with a belt
Awesome.Keep going and lift safely 😎💪🔥
Bro which is better? Normal deadlifts or rdls?
So basically, with the standard DL, the weight drops and touches the floor while with the Romanian DL, the weight doesn’t not touch the ground.
Yes, but like he said, with RDLs you focus on eccentric (dropping the weight slow) until you can feel your hamstrings getting stretched. You will 1000% notice a difference between RDLs and regular deadlifts the next day. Think about sticking your butt out to close a car door during an RDL. Then when contract (i.e. go up), you really want to focus on thrusting your hips out and squeezing your butt. It will really work out your hamstrings a lot more than regular deadlifts when done right.
Best explanation I’ve ever seen
I only do RDL as i get a better glute and ham pump. also you don't have to go as heavy so less strain on the lower back. having said that some people have the body for deadlifts, where they have shorter legs and longer arms so they are grabbing the bar wher their body is a bit higher than the average person making it easier on their lower back.
romanians are great for my two split: push/pull program. I do front squats one day and hamstring focus roms the next. as mains along with tier 2 etc.
Instead of going classic back squat day 1 and deadlift day 2, which are both far more allround and overlapping in their focus.
If i were going full body 1-3 days i would more likely choose the broader hitting versions for maximum stimuli on fewer days with lots of time for restitution.
And of course, especially on higher levels, i would switch between the variations of one aspect started to lack behind considerably, hamstrings, concentric deadlift part for example.
Great stuff. Thank you.
I've been mixing these ups mid work out by accident
Thanks needed to know this because my training schedule do both. Each once per week ( 2 leg days every week)
Great video 👍🏼
Great video
Thank you! I've been doing normal deadlift for years but heard Romanians are better for glutes and the movement dif wasn't obvious at first glance
Nice video. Thanks
So an RDL is essentially similar if not the same to a stiff legged deadlift, right?
For RDLs you're allowed to bend your knees slightly and only need to go past your knees. For Stiff legged deadlifts your legs should be straight the whole time and you should go right down and stop an inch before it touching the floor. RDLs much better and naturally beneficial imo.
I only do Romanian deadlifts because they make less noise in the gym as you don’t have to bang the weight against the floor every time 😃
If you want to get your hams BIG AND STRONG you gotta do the Romanian i do them twice a week make sure you use proper form btw no lower back pain non of that only my hams on fire specially the next morning!
thank you
omgggg so basically I've never even done a real deadlift, I been doing two different kinds of RDLs. Ugh but THANK YOU
I was wondering if the Romanian Deadlift could be performed as effectively with a Hex bar as with a straight bar? The straight bar has the hands in front of the body while the Hex bar has the hands by the sides. But the hip hinge should be the same. If using the same weight, would the straight bar have a mechanical advantage for muscle stimulation because of leverage (hands in front of the body)? Or, should I stop over-thinking this and just pick up the weight and start bending over no matter which bar I use? Either one probably provides sufficient stimulation for muscle growth and strength increases.
It sure can! I have a shoulder issue that makes it easier for me to use the Hex bar when doing RDL than a normal bar!.
I prefer the RDL. Can use it in triphasic training
Very informative ✅
WOW THANK YOU!!
Thank You 🤩 I prefer the traditional deadlift, because it works a complete range of motion! Especially to build muscle 💪🏼🥑⚡️
So the Romanian one doesn't focus on the knees hinging, only the hips.
I love Romanian deadlift , very Quiet and effective.
so do you go all the way down or 3/4 with the barbell? that is the difference