In today's video, I discuss the differences between a Conventional and Romanian Deadlift! It's important to understand the differences between these key deadlift variations, so you can make sure the deadlift variation you use is in line with your fitness goals. Let me know if you have any questions! If you want to start taking your fitness to the next level, apply for my 1-on-1 Online Coaching service by visiting this page: www.iwannaburnfat.com/online-fitness-coaching
I always thought I was doing standard deadlifts because the bar was touching the ground but turns out I was doing RDLs but my hip mobility is good enough I could go really far
I just want to thank you for your videos, especially for the 3 day program you filmed a little ago and this video, extremely helpful and informative :D
TLDR most bodybuilders wanna focus on RDLs (or other straight-leg DL variants). Went back and edited this for clarity: This kinda boils down to how and why we select our exercises. With hypertrophy programs, the general formula for legs is to train quads/anterior chain with some mix of squats, lunges, machine presses, and leg extensions; and to train hamstrings/glutes/posterior chain with hip hinges and leg curls. Reasoning is we want to choose exercises where the quads and hams are the limiting factor (target muscle) and are challenged through the full(ish) ROM. Leg extensions allow us to squeeze in extra quad volume we otherwise couldnt because theres only so much squatting one can do. They are also very appropriate for high-rep sets. Leg curls are the same in this regard for hams, but also necessary for overall ham development as the biceps femoris is not challenged with hip hinges. So then that begs the question, what about conventional and sumo DLs? Well, for hypertrophy programs, imo we have better options. I wont sub out anterior chain exercises as those serve a different purpose. Same with leg curls. DLs are a hip hinge, or posterior chain/hamstring exercise, so if anything I’d sub out RDLs. Issue is RDLs are better for that. I could just add extra sets of DLs, but that would be more posterior chain volume than necessary, and even then id rather just add more sets of RDLs instead. DLs dont develop hamstrings as well as RDLs, but they have the enormous advantage of stimulating a ton of overall growth that RDLs dont. That extra whole-body growth seems nice, but the growth occurs in muscles I personally dont care much about because they grow fine even without direct work (glutes, spinal extensors, forearms, traps, etc). Exception being the extra quad/calf growth but I already do sufficient volume for those muscles to see maximal growth without DLs. Also, DLs are more centrally fatiguing than RDLs, and even in moderate volume programs they can often cause earlier burnout, requiring more frequent deloads to keep progressing. Id use DLs in 3 circumstances: 1. If I could only train 2 days a week. Then it wouldnt matter that DLs cause a lot of central fatigue, and all that extra indirect work becomes super valuable since volume is so low that every muscle is understimulated. 2. If Im lacking size in a muscle thats challenged by the DL, ie spinal erectors. 3. If im lacking strength in a muscle challenged by the DL, in turn limiting me in other exercises. IE say my spinal extensors are so weak I cant challenge my quads with squats because my back gives out first.
In today's video, I discuss the differences between a Conventional and Romanian Deadlift! It's important to understand the differences between these key deadlift variations, so you can make sure the deadlift variation you use is in line with your fitness goals. Let me know if you have any questions!
If you want to start taking your fitness to the next level, apply for my 1-on-1 Online Coaching service by visiting this page: www.iwannaburnfat.com/online-fitness-coaching
I always thought I was doing standard deadlifts because the bar was touching the ground but turns out I was doing RDLs but my hip mobility is good enough I could go really far
Yours was the clearest explanation I found looking for this answer with the added explanation of common faults. Thanks. Liked and subbed.
Awesome, thank you for the support!
Finally! I found a video with a clear explanation! Much appreciated!
Happy to hear that! :)
I just want to thank you for your videos, especially for the 3 day program you filmed a little ago and this video, extremely helpful and informative :D
One of the best fitness channels out there! Getting close to 20k subs my man!!! Let's gooooooooo
Thank you my brother 💪🏼
TLDR most bodybuilders wanna focus on RDLs (or other straight-leg DL variants).
Went back and edited this for clarity:
This kinda boils down to how and why we select our exercises. With hypertrophy programs, the general formula for legs is to train quads/anterior chain with some mix of squats, lunges, machine presses, and leg extensions; and to train hamstrings/glutes/posterior chain with hip hinges and leg curls. Reasoning is we want to choose exercises where the quads and hams are the limiting factor (target muscle) and are challenged through the full(ish) ROM. Leg extensions allow us to squeeze in extra quad volume we otherwise couldnt because theres only so much squatting one can do. They are also very appropriate for high-rep sets. Leg curls are the same in this regard for hams, but also necessary for overall ham development as the biceps femoris is not challenged with hip hinges.
So then that begs the question, what about conventional and sumo DLs? Well, for hypertrophy programs, imo we have better options. I wont sub out anterior chain exercises as those serve a different purpose. Same with leg curls. DLs are a hip hinge, or posterior chain/hamstring exercise, so if anything I’d sub out RDLs. Issue is RDLs are better for that. I could just add extra sets of DLs, but that would be more posterior chain volume than necessary, and even then id rather just add more sets of RDLs instead.
DLs dont develop hamstrings as well as RDLs, but they have the enormous advantage of stimulating a ton of overall growth that RDLs dont. That extra whole-body growth seems nice, but the growth occurs in muscles I personally dont care much about because they grow fine even without direct work (glutes, spinal extensors, forearms, traps, etc). Exception being the extra quad/calf growth but I already do sufficient volume for those muscles to see maximal growth without DLs. Also, DLs are more centrally fatiguing than RDLs, and even in moderate volume programs they can often cause earlier burnout, requiring more frequent deloads to keep progressing.
Id use DLs in 3 circumstances:
1. If I could only train 2 days a week. Then it wouldnt matter that DLs cause a lot of central fatigue, and all that extra indirect work becomes super valuable since volume is so low that every muscle is understimulated.
2. If Im lacking size in a muscle thats challenged by the DL, ie spinal erectors.
3. If im lacking strength in a muscle challenged by the DL, in turn limiting me in other exercises. IE say my spinal extensors are so weak I cant challenge my quads with squats because my back gives out first.
Good additions! Thank you for the comment and your input 💪🏼💯
First time i see one of your videos and definetly not last one.
Thanks for explanation
Subscribed!
Awesome, thank you!
Really good explanation of what my trainer was trying to show me, and why and how. Thanks.
Glad it was helpful!
Great video on the differences - thanks!
My pleasure!
Very informative and helpful! Thank you!
Very nice explanation
Thanks very, great explanation as always
Appreciate the support! 😁
As always, super useful! Thank you.
Appreciate the support! 😁
Thank you❤
My pleasure!
Do both!
Bedankt voor deze behulpzame video 👍🏼
Graag gedaan!
Thanks coach!
Please suggest which free weights exercise is best for hamstrings?
I personally really like the Romanian Deadlift💪🏼
I have history of chronic lower back stiffness and pain problem, which type of deadlift is best for me and why?
Excellent, thanks bro exactly answer my question.
My pleasure brother!
Gr uit zweden
Groeten terug! 🏆