Stiff Leg Deadlift vs Romanian Deadlift (which is better?)
Вставка
- Опубліковано 26 сер 2024
- What's the difference between the Stiff Leg Deadlift and Romanian Deadlift? What muscles does each one work? Which deadlift variation should you use? Those are the questions we'll discuss in this video...
Recently I got a question from one of my personal coaching students, Alex, asking me to critique his stiff leg deadlift form. He was complaining of feeling pain in the lower back, and not feeling anything in his hamstrings and glutes - which is the reason he was doing the exercise in the first place.
In Alex's situation, I recommended that he swap out stiff leg deadlifts for Romanian deadlifts instead. I personally feel that Romanian deadlifts are a better exercise for building muscle in the hamstrings and glutes compared to the stiff leg deadlift.
Many people think that stiff leg deadlifts and Romanian deadlifts are the same thing. And I used to think this as well. But there are a few key differences between the 2 deadlift variations.
With a stiff leg deadlift you start the exercise from a dead stop with the weight plates on the floor. So it is a true "dead lift" in this sense. Whereas with the Romanian deadlift the weight plates never touch the floor.
With the stiff leg deadlift the main emphasis is on lifting the weight up (i.e. the positive portion of the rep). Whereas with the Romanian deadlift the main empahsis is on the lowering of the weight under control (i.e. the negative portion of the rep).
There are advantages to both variations. The stiff leg deadlift will build more starting strength because you are pausing the weight on the floor in between each rep. Whereas the Romanian deadlift will build more muscle hypertrophy because the muscles are kept under constant tension for longer periods of time.
The stiff leg deadlift is more of a lower back dominate exercise. Whereas the Romanian deadlift is more of a hamstring and glute dominate exercise. Now the lower back, hamstrings, and glutes will come into play with all deadlift variations. But you'll feel more emphasis in the hams and glutes with the RDL. And more lower back emphasis with the SLD.
From a bodybuilding / hypertrophy point of view (i.e. building muscle) - especially in the hamstrings and glute muscles - I personally prefer to do the Romanian Deadlift over the stiff leg deadlift.
However, I recommend that you experiment with both deadlift variations and see which one feels the best for you and suits your training goals.
If you would like to get more info about the deadlift, check out my videos and blog posts below...
Conventional Deadlift Technique Critique Video:
• Deadlift Form Critique...
Deadlifting 101 Blog Post:
Plus My 7 Week Deadlift Program - Do this to set a new deadlift PR in just 7 weeks:
leehayward.com...
Attention Men Over 40 - If you would like help with your workouts or nutrition program for building muscle, losing fat, and getting back in shape - just contact me through my website:
www.muscleafte...
#deadlift #stifflegdeadlift #romaniandeadlift
I'm Romanian and I find this video very useful
LOL
Lol
Thanks for the explanation of the difference and why the difference. I had a back operation in 1982 and a personal coach from 1985-1996. He started me on the Romanian Deadlift. I have been doing it ever since and calling it the Stiff Leg Deadlift. As I get older (I am 76) my goal has been to maintain my max weight and I am finding it harder to do. Recently I was told my form has deteriorated and I was searching videos to see what I should be doing. I came across your video and want to thank you for your exact explanation and why my trainer started me on the Romanian Deadlift, rather than the Stiff Legs Deadlift. P.S. My max is 315lb and I recently dropped to 295lbs - now I will try to get back to 315.
Thanks for your comment. I hope to be lifting into my 70's and beyond as well, keep it up!
I love your explanation!! So many coaches failed to explain the difference between these two. Subscribed!
Glad it was helpful!
Best video out there! The differences were concise, informational and clear. The slo-mo repetition of the movements really helped. Thanks so much.
Glad you found the video helpful.
Appreciate that distinction info, this is one of those channels out of the bunch, that you just can't get rid of when you're downsizing
Theres 58 hats there in case anyone is wondering 😂😂 thanks for the form check coach 👍
That's a lotta hats 😄
One har for each exercise? :D
Thanks Lee, excellent tutorial. Key point for me is keeping slight arch in lower back during movement to take lower back out of equation.
Brilliant Lee, best explanation I have seen, this has really help me.
Great tips Lee!! I did this exactly to get the muscle activation right by using no weights until I felt the hams and flutes. Also, keeping the bar as close as possible to the shins (I have a bar pad so I literally roll it up over them) and then add progressive weight. I would love more hamstring/glute workouts!! Having a hard time bringing those up.
Maybe just more hip thrusts?
I prefer the stiff leg....i feel a better stretch in Hams n glutes but i do both..super set
Thank you for explaining the difference properly with detail!!!! 👍👍👍
I think I’ve been doing stifflegs instead of RDLs. I really loved seeing this “regular” guy on your videos!!
Both are great exercises and both often get confused for one another.
Thank you for the articulate explanation. This has been extremely helpful. Once again, thanks a lot. Much appreciated.
Nice breakdown, I think most people call both exercise the stiff legged deadlift. I like the dumbbell variation or use 25lb plates on the barbell.
Thank you for sharing this video. I'm always looking for various exercises for strengthening and growing hamstrings and glutes.
Romanian was one of Dorian's favourite exercises
Love you and your kindness
Thanks a lot for the video Lee. Can you make another video about toes elevated romanian deadlift. What are differences etc. Thank you again for all your efforts. Wish you all best
Elevating your toes is just going to increase the stretch in the calfs and hamstrings. If you feel that regular RDL's don't give you enough stretch, you can try elevating your toes on small plates. Another suggestion is to try doing RDL's with smaller weight plates (i.e. 25's instead of 45's) so that you'll get a deeper stretch in the bottom range of motion.
After watching tonnes of videos. This made the most sense to me. Thank you, sir! Will go with the SLDL since I'm training for explosiveness & strength at the moment. Hopefully this carries on to the conventional DL more.
Amazing and informational as usual, coach
Well done; thank you for sharing.
Great tips. Thanks as always.
thank you!!! i was looking for this explication every where and this is exactly what i needed!!
Man, very good content! Thank you
I feel that straight leg deadlift is great for me because I have severely disadvantages leverages (long femur short arms). Helps me keep my hips from shooting up
When it comes to the stiff legged deadlift if your having the issue with the lower back taking over, its usually due to lack of hamstring flexibility. If you wana put the weight on your hamstrings when you lack flexibility, simply widen your stance.
That requires more hip flexibility. It's not just a simple solve, as you made it sound.
Great explanation as always.. me personally I feel better doing the Romanian way lighter . Both are great 👍🏼...
You can do stiff legged deadlifts without the weight touching the ground; keeping tension on the hams and glutes
That's basically what a Romanian Deadlift is.
Total Fitness Bodybuilding well the Romanian deadlift has a more hip hinge movement and the knees are slightly more bent; also I would only take the RDL down to just below knee level; stiff legged deadlifts I would go all the way down just before the weights touch the floor
Thanks! I'm working out for strength/flexibility in a martial arts context and am always looking for ways to improve and vary my workouts. Just started doing deadlifts, so I appreciate the tips.
Really useful, thanks 😊
Glad it was helpful!
Lee, you always are very articulate and detailed on your topics, very awesome!! It's crazy, I've been in this Bodybuilding game for over a decade, at 31 years old, and I'm still trying to hone in on this RDL technique. At times, I feel like I am doing it right, but then I am constantly overly thinking my technique when doing so because my form does not look like others around me, like my thigh looking very straight and all as I descent, when I see lots of people thighs looking like it's 45 degrees or so. I'm not sure if it's because I am 6'6 and maybe don't need as much a of a bend in my knee, but it's really annoying because I feel like I'm initiating at the hips properly, but I seem to feel it only when my legs look straight, almost as in a stiff leg. It drives me crazy because I really want to master this move, but I am constantly comparing my physiology to other fitness UA-camrs , and at times it looks like they're style, but then I am struggling to feel a hamstring stretch and all. Unbelievable scenarios I'm going through.
Thanks, Lee, I sure will give it a try again.
Muscle building coach huh imma sub to you
Amazing explanation.
Great content as always! Love your channel. I started my own channel recently. I'm at 56 subscribers got to start somewhere! Lol much love and respect from San Antonio, TX!
I'll check you out. Keep grinding on YT, amigo!
@@bryansemnani thanks man! A subscribe would be much appreciated!
Thank you!
You're welcome!
Got to try this. I have lower back pain all the time.
Class as ever
Great video! I was wondering what shoes you are wearing? Looking at different lifting shoes to buy, so just wondering what you use!
Thanks Lee. One day, I hope we can workout together. I hope.
my hams are killing me from the rdl. worse than any sldl. great exercise for the burn
I'm the same way, I get more hamstring activation from a RDL
Very good video
Would you say that the sldl has the potential to create faulty movement patterns in the conventional deadlift? Because you're teaching yourself not to use leg drive off the floor. When you do a conventional deadlift, you lose leg drive and then lock it out with a hip hinge. That's exactly what you're doing in the rdl.
my coach only applied stiff leg for warm ups
when you round your upper back e neutralize (not arch) your lombar , you gain more range of motion, and activate more your glutes ??
I like to do Romanian deadlift
In my leg day
Very nice thnx coach
I’ve always done the stiff leg but on a stair step.
Good stuff, great way to increase the range of motion.
What's a good rule of thumb for how heavy you should do RDL's, compared to your 1RM deadlift?
This was super helpful!! Thank-you! Does the strict work the lower back for “lift” of the booty versus Romanian?
For working the booty (i.e. glutes) I'd focus on the Romanian Deadlift vs. the stiff leg deadlift.
Could you do one on workout splits or do already have one?
How do you make sure you do not strain your back with these exercises?
Start off very light and lift within your means - that's the best advice I can offer. With these movements I'd recommend learning proper form with an empty barbell before adding weight.
I do always the romanian
The knees won't be soft in either of the deadlifts, right?
I keep a very slight bend in the knees with both variations. I personally don't recommend locking out your legs entirely.
nice shoes, are they Ryder?
Yes, they are Ryder.
Thank you! What's the foot placement? Hip width but straight feet or slightly outward turned?
Shoulder width with feet just slightly turned out to the sides.
@@TotalFitnessBodybuilding Thank you!!
The stiff leg deadlift works pretty good with dumbbells though.
Thanks for sharing, honestly I never do dumbbell deadlifts so I wouldn't know :-)
are you meant to bend legs as you come dowm
You can keep a slight bend in the knees, but you shouldn't be bending the legs to assist the lift like in a conventional deadlift.
Not for the stiff leg
Which is the best for butt?
I prefer Romanian Deadlifts for the glutes / butt.
I know I'm late to the party, but thanks for the information sir
2:01
4:23
Does Alex also hunt for Bigfoot when he isn’t deadlifting?
How is it possible that all these IG personalities get RDLs and SLDLs mixed up so often
Threw my back out too many times I think I’ll switch to the Romanian lift instead
Nice ABS
This is how i messed up my back
Thank you!
You're welcome!