Stiff Leg Deadlift VS. Romanian Deadlift
Вставка
- Опубліковано 14 жов 2024
- In this video, I discuss the stiff leg deadlift and the romanian deadlift:
-what are the differences?
-how to perform them.
-which is better?
-when I include them into my program.
Follow me on IG @untamedstrength
Intro Music: bloodeaglewbpa...
Untamed Strength is a Powerlifting/Strongman gym in Sacramento, CA: www.trainuntame...
Untamed Strength Apparel: www.trainuntame...
Online Coaching: www.barbellmedi...
4:58 Here Alan demonstrates the third option for picking up the bar. Teleporting it straight to your hands. You have to be a level 7 wizard though
you know what? I never realised somehow.
@Franco Sinatra calm down son
Hehe
Allan is when the wizard min maxes strength and int
Squat rack? That's the shrug and curl rack. Get it together man.
wild bill the rack pull rack
@@RandomHandGum absolutely.
@@bmstylee And don't forget the calf raises.
shrug and curl rack?
it's the raise your shirt and flash your skinny torso rack. FFS!
Don't forget the shoulder press and rack pulls.
Nicu Vlad (romanian heavyweight weightlifter from Romania)was seen by some American lifters doing the deadlifts (flat-backed, semi-stiff legged barbell lift) in the Olympic training hall prior to either winning a medal, setting a world record or both. Since he is Romanian, the exercise got dubbed the Romanian deadlift, and that is the name most people know the exercise by.
Yes, it matches the position of the clean which is why the knee stays bent at all times and never straightens.
That version of the story is boring though
This history with Roman was great :D
lol the history of this lift is actually known though, it's from an olympian
False, but interesting and pretty funny nonetheless, although it would have been fair and educational to speak about the true source, romanian weightlifter Nicolae Vlad. Look it up, don't take my word for it, it is the internet after all:D
@@alexm300590 It's actually Dragomir Cioroslan , Nicu Vlads coach who came up with this variation and of course like me he was Romanian
Sigur, creierul meu nu e complet derutat în momentul de față
"This is something that my coach BBBBBLLLLLAHHHH"
When you realise youve been SLDLing this whole time instead of conventional.
natasha Mcloughlin 😂
Yeah I always thought stiff leg was with locked-out knees
I just PR'd my deadlift by 20kilos with a sldl ffs 😂 backs stronger than my legs lol
Same
@@jessethomas9676 i think you are supposed to have a slight bend in them to take the strain from the lower back but the position is supposed to stay the same and you bend at the waist. I noticed his legs started off slightly bent but then syraightened out. I could be wrong.
The thing I like about Alan is he is exceptional in explaining the nuance. Great channel and my favorite.
This was the best comparison video of the two movements I’ve seen. Thank you for taking the time to be so thorough in your explanation. I feel confident in my understanding and can’t wait to go to the gym!
"Let's cover the nuances for each movement"
Slowly, but surely, Alan is turning into Jordan
Søren Kaas Søøøøørrrrreeeeeeennnn
Feel like I just got wooooshed
Nuance untamed
Jordan Pike trian nuanced
Nuuuuuuaaaannnccceeeeedddd
Hey Alan, how much does curling 5 days a week in the squat rack help with your squat? Asking for a friend.
What's a squat rack ? Do you mean curl station ?
@@danielclark6912
You deserve a million likes. That was golden
@@jjwp-ql5rv think its a broscience quote
If you curl heavy enough you have to use leg drive and it has pretty much 1:1 carryover to your squat to the point that you don't even have to squat
@@billaros1000 😂😂😂
SLDL is probably more useful to increase your DL, and if that is your goal, I agree with the programming. But I think RDL:s are better as a complement for functional strength, especially if you go slowly on the way down, so I would make RDL secondary, and SLDL tertiary for most purposes.
Also, pause RDL:s is a great variation to improve stability for safer heavy barbell rows.
Schmitz, Jim. "Jim Schmitz on the Lifts: Romanian DeadLift". IronMind. the “discovery” of the RDL was in my gym, The Sports Palace, in San Francisco in 1990 .. Nicu Vlad, of Romania .. proceeded to do this lift, a combination stiff-leg deadlift and regular deadlift, but actually neither. Someone watching asked what the exercise was he was doing. Nicu just shrugged his shoulders and said it was to make his back strong for the clean. Dragomir also said the same; it was just a lift that Nicu had developed for his back and clean. .. Someone taking notes asked what this lift was called. .. Nicu and Dragomir didn’t have a name, so I said, “Let’s call it the Romanian deadlift or RDL for short,” and every one agreed
Matt Foreman tells the similar side of this but some of the details are off compared to Jim Schmidt’s version. It was def in 1990 when Vlad and Dragomir (his coach) were touring the states visiting many gyms to prep him for the Goodwill Games that year.
Foreman was one of the lifters at the OTC when he watched Vlads training for weeks. At one of the sessions Vlad had a tough time as he was building up to 185k snatch. At the end of this he continues with his accessory work of the deadlift from the top to which Foreman says that one of the other American lifters dubbed the Romanian Deadlift. Maybe that lifted was Schmidt. *shrugs shoulders.
There’s a great article written about this and Vlad on the Catalyst Athletics site.
I definitely like the RDL as my accessory because I feel it specifically hits a bigger weakness for my which is my hamstrings...I just feel their activation more. I figure if you’re going to consider SLDL then you might as well just do more DL’s or deficit DL’s instead.
"Activation"
@@Worlds.Strongest.Mauro10 he means a stretch and burn in the muscle if that wasn't glaringly obvious.
@@shershahiqbal6792 what I Rome Man said was funny..."if that isn't glaringly obvious."
Nah, full rom is always superior to half rom romanian dl
What sldl puts a greater emphasis on the hamstrings than rdl
Austin's Cameo was amazing.
BLUUUARGHHHH
AMAZING explanation and detail beyond just the difference, so we actually understand. And taking us through to the thinking around programming was fantastic. Just this vid has made me a subscriber.
I've been watching your channel for a few years now and I still love it
interesting info, I was always taught that the difference was in a sldl you legs were straight without a bend at the knees and with rdl you could have a slight bend at the knee joint, didn't know that wasn't the case. also didn't know about the hitting the floor was a major difference either, then I guess I'm doing both versions in my program then..... Thanks for the info Alan
the knees and arms tip is a game changer, so simple.. so effective...
I genuinely needed this video. I guess *I've been doing a hybrid between the two....* Thanks Alan!
love your presentation...just matter of fact but kinda funny .. guess it's just your personality....
Absolutely love Romanian deadlifts, my hamstrings and glutes feel amazing
Shit. I always thought they were the same thing.
me too😅
wtf
Yep, +1 here. My mind is blown.
You thought wrong, dude.
No one calls me dude unless they’re my bros, or some dudes hanging out with my bros and them dudes are considered dude-bros.
I was always under the impression that a stiff leg deadlift was an off the ground or floating bar bend at the hip with locked out knees. Then the Romanian deadlift was just soft, or bent, knees either off the ground or floating. Didn't think the difference had anything to do with bar path but was more about locked out or not locked out knees.
Thats how I always learned it, especially with the stiff leg being with your legs nearly straight to where your hamstrings and glutes are moving almost all of the weight.
I was always taught that as well and every coach I know or have heard says the same thing this is a first for me.
Same here
It just doesn't make any sense that the "stiff leg deadlift" is not performed with locked out knees hence "stiff legs".
I placed a comment on the channel as well and I love Alan thank he is a very good dude and very knowledgeable but I don't get this.
RDL--- brought to us in 1992 I believe...by Nicu Vlad...a romanian weightlifter doing a seminar at Jim Schmidtz gym...all the US lifters were amazed...nicu said he does this to strengthen the back for the clean...thats the history lesson
I wouldn't call Nicu Vlad just "a weightlifter". He is an Olympic gold, silver and bronze medalist, 3 times world champion, 2 times European champion and world record holder.
His coach Dragomir Cioroslan came up with this variation in the 80s
The pymt about the elbows and knees really helped me with invisioning myself on my platform and use those ques to execute my deadlifts and staightlegged deadlifts. I went from a piece of MDF board to a real platform = totally excited!
Thanks again and keep the excellent content coming!
Mind blown! The knee alignment with the arms cue is a game changer for me!
8:20 “If you picked the Romanian deadlift, congratulations 🎉🎊🍾 you are...WRONG.” Hahahahaha
Damn dude, I have never commented on this sort of video before. Been watching a lot of "Experts" since I started training 4 months ago, never subscribed to a single one of their channels. As soon as I saw this I subscribed without question. Thanks for the info, keep up the good work!
Subscribed just from hearing Primus in your video.
This video was awesome, I learned some stuff I didn't know. I usually us the RDL for hypertrophy and the stiff legs for more strength oriented days.
Very thorough description and explanation. Superb video.
I won't lie, his SLDL looked exactly like a deadlift to me.
His hips are high so there's no room for any leg drive. In a regular deadlift you tend to have slightly lower hips which allows you to start the movement with a push from the legs and a pull from your back.
@@MrFINcredible I heard that, but it seems like a very tiny difference for me. Maybe that comes down to me having a long torso. Not sure.
I think he did a comparison in the video, but they both looked identical to me. And it's not like I don't deadlift a lot, so I feel like I should see the difference. I just don't see it.
@@JoeAuerbach Fair enough! I've got a fairly long torso too so my own deadlift looks more similar to Alan's SLDL than his conventional DL. I guess it does just depend on your own morphology.
@@MrFINcredible possibly, but I'm going to play with it and see if maybe my deadlift is lacking. I doubt I'm so unique
As Alan's pointed out in a previous video, it's about having a little stiffER legs than your regular deadlift, whatever that may look like. That doesn't mean knees locked out.
The same goes for close(r) grip bench, for exemple if your bench grip is usually very wide, then your close grip may look like someone else's regular grip, but it's still closer TO YOU. (Close grip doesn't have to mean up to the knurl)
Alan is so so SO on point best explanation on youtube no bullshit just straight facts. Thanks for everything Alan wish you all the best
Like that Primus
Primus Sucks! 🤙
Owing to Nicu Vlad the flat-backed, semi-stiff legged barbell lift (with a form similar to a deadlift) came to be known as the Romanian deadlift. He was seen by some American lifters doing the deadlifts in the Olympic training hall prior to either winning a medal, setting a world record or both. Since he is Romanian, the exercise got dubbed the Romanian deadlift, and that is the name most people know the exercise by. As the exercise does not involve lifting the weight off the ground, it is not technically a deadlift, but rather a powerful compound accessory movement that strengthens the same muscles.
Nicolae "Nicu" Vlad (born 1 November 1963) is a retired heavyweight weightlifter from Romania. He competed for Romania at the 1984, 1988, 1992 and 1996 Olympics and won a gold, a silver and a bronze medal. He won the world title in 1984, 1986 and 1990 and European title in 1985 and 1986 and set world records in the snatch in 1986 and 1993.[2]Between 1991 and 1996 he lived in Australia and competed for it internationally. In 2006 he was elected member of the International Weightlifting Federation Hall of Fame.
i like to do RDL's with a snatch grip, forces my back to stay tight, and i think taking it from the rack is stupid. taking it from the floor first is essentially free practice pulling from the floor, it isn't going to be heavy enough to have the same recovery impact as a real deadlift. but it's still practice pulling from the floor.
The drawback being your mom will yell at you for dropping heavy ass weights on the floor...
@@GTrax1992 buy some rubber mats my dude. theyre like 20 bucks.
I do the same, but more to also train my grip, which is weak recently, while I train my hams, glutes, etc. It's a very good idea, indeed.
When I want to climb up my DL weight, I usually start off from the rack because it's.a safe way to work your way to a higher weight.
I have learnt more from your channel than any other. You explain things so well, thank you 😁
I like my RDL mainly for the grip training it can give, may not lift as much but the amount of grip strength we get from it is nice
Yeshua Hamashiach is God in the flesh, the Son of God, the Word of God, and he died so that you may be presented blameless in the sight of the Father. And so you may inherit his kingdom. The LORD Yeshua Hamashiach is the only way to the Father and his kingdom. Repent of your sins accept him into your life as your LORD and Savior before it's too late, every day is not guaranteed.
John 14:6
Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me.
May God bless you all.
Amazing video. This is my reference video every time someone asks me the difference or I go back to either lift after not having done them for a while. Thanks for the solid gold amigo
Romanian deadlift feel so great. So much better than conventional. I also feel too much stress in my lower back from stiff legged deadlift. That's my oppinion
Yup, the lower range of motion makes a Romanian DL good for recovery.
"Romanian deadlift feel so great. So much better than conventional" better for what? For building muscle?
I guess another way of describing the Romanian DL would be "Block pull with no blocks".
@@MRoach03 I think they mean feels better for them than the conventional DL.
Awesome awesome! As a newly Certified Personal Trainer it's things like this I love watching/reading/researching to expand my knowledge-base and toolkit to ensure proper information is relayed to any client I would get. Great vid, thank you!
Yea I've been a trainer for two years and I have a BS and sad to say I thought they were the same thing hahaha
Thanks bro very good video (as usual)
Damn I just learned more from this one vid about the differences between the two that i have learned from watching 5 or 6 other vids. Thank you Thrall
I bet Alan can RDL ONE THOUSAND POOUUNDDSSSSS
Wait a minute what are you doing here?!
I ve been watching Alans UA-cam channel for almost 3 years now. I ve never been disappoinded with its content. EVER. Thank you Mr Thrall 😎
I just realized that I think I've been letting my deadlifts slip into SLDL over time... thank you senpai.
Did you realize that because your shins weren’t touching the bar? Or did you notice because the front of your knees weren’t even with the front of your arms at the start?
I’m so happy I ran into this video! So informative! 💪
I’m 6 weeks into a program that uses both of these. Turns out I’ve just been doing RDL’s the whole time. On the plus side, I’m doing the RDL’s correctly and the program doesn’t actually make me do SLDL’s that often anyway.
Excellent way to explain, im really grateful for your time and effort of sharing with all.
The RDL would keep continuous tension on the hamstrings and forearms.
This is an excellent video with great detail and cues, seems like few comments acknowledged that for some reason
Don't you think RDL allows to lift more cause you're getting a huge stretch reflex. Especially if you're bringing picking it up from squat Rack.
Mo is correct. Also half the lift, the eccentric part is missing in the SLDL. So the RDL is perhaps twice as hard.
I definitely get more grip fatigue with RDLs, and the hands cannot rest during execution - as a consequence, I can definitely SLDL more than RDL
@@henrids You need to switch to mixed grip if you have grip issues.
After 1:26 I knew I had to give this video a like. The content is also great, but the skit is just so good.
Jerry was a race car driver
You definitely cleared my doubt about RDL and SLDL thanx.....
Great insight, I feel we are friends now
No one has explained this as good as you. Thank you!
if YOU SAID rOMANIAN dl CONGRATULATIONS!!!!!!!!!!!
YOU ARE WRONG!
I laughed way to much at that.
Vid Quality is a lot better than the last time I saw your vids. Resubbing PS Love the outro
Maxx Chewning just the other day was doing stiff leg deadlifts and calling them romanian deadlifts.
This video was jam packed with information! Thanks!
Really just here for the beard, vocabulary ("tertiary"), history lessons, and food analogies.
Same
Hey, Alan, great guide.
Like for real, super informative and to the point, but also entertaining and shareable. Think this is my favorite video of yours I've seen. GJ.
If you ever shave your beard I'd probably quit lifting
David Cann no wonder I lost 15 pounds off my squat
@@tictac4949 very Underrated comment 😂
That's where all his power is
Bruh
Thank God for this, ive been confused for the past few weeks on its differences and this was the only one i needed..
I always thought RDL's were more of an accessory movement for leg day. Mostly use them to work my hamstrings.
They sort of are. You shouldn't ever do RDLs at low reps and the BBM guys usually program RDLs for 8s or 10s. They're like a tertiary movement where you might do 2ct DLs or Block pulls on the secondary lift slot.
Wow....
Really good info. Explained gooder than some others.
You are appreciated.
Be blessed 🙏🏽 and know love ❤️
So glad you clarified that RDL is by far superior.
That's exactly what he didn't say
great cue with the knee position. Really easy to understand and implement
It's insane how low you get on your RDLs. My acceptance criteria is that the bar makes it below my knee.
Oh my gawd!
1st time seen your channel.
The intro !!!!!
Alan keeps getting weirder.. I love it ! Keep up the good work!!
Well this is my new favorite fitness channel
Emily L Good thing you’re listening to Alan and not some garbage fluff and pump machine using “fitness” UA-camr! Alan thrall knows his stuff :)
The Romanian deadlift is a variation named for Nicu Vlad - heavyweight weightlifter from Romania
en.wikipedia.org/wiki/Nicu_Vlad
Fantastic Video so explanatory and at the same time so simple and fun ...you just added a new subscriber !
If it’s a salad, does that make it a Romaine-ian Deadlift?
Awesome! Lol
Why would a romaine salad be a deadlift? That's stupid. You're stupid
Jordan Grandbois 9:36
@@jordanbomb32 aaah, commenting before watching the video. Some people can't stand in one place for 10 minutes these days.
LOL today's winner of the internet😂
One of your funniest. And informative obvs
I just realized I've been doing stiff legged deadlifts instead of conventional deadlifts for years.
Was it because your shins weren’t touching the bar, or because the front of your knees weren’t even with the front of your elbows?
Perfect comparison, love your videos Alan.
Alan can you make a video about slingshots and where exactly to include them in training as a raw lifter?
you don't need them
@@reezis1619 alan includes slingshot bench as part of his training as an overload movement and implementing overload movements has been effective for a lot of people.
@@reezis1619 milk is inflammatory rape victim protein
Can't even tell if I've been doing SLDLs or RDLs, as I've mixed them up my whole life. Thanks so much for clearing this up
“That means third” ...died laughing
I love how you used the Belgian singer EDDY WALLY for "wauw!!
None were actual stiff legged dead lift I saw. My favorite is real straight stiff legged dead lift off a bench. Put bar on bench, keep legs 100% straight through out entire movement stand toes to bar, pick up do reps...must be flexible...
Bad for knees
@@pawlo669 very!!!!
@@ArtbyPaulPetro ppl like damage for 5% more pump lol xD
I always come back to this video..Alans are the best
As much as I follow the form it always seems to me that I'm feeling these a little too much in my lower back, never had any lasting pain or injury though.
You might have poor mobility so your back has to work extra hard to fight it?
I know this is an old comment but tensing hard through your core helps in abundance. Keeping chest up is a decent queue to not let your upper back roll forward but a lot of people tend to compensate by over arching their lower back, which you don't want to do either and overworks it. Neutral positioning with tensing through the core is best. Way I find this is once in position to start the exercise, I "pivot" myself at the pelvis and thoracic to find the mid points of range then brace in that position
As mentioned core is the key. My back hurts a lot more when I don’t pull my core in
Alan always saving my workouts
I have been doing SDL wrong for years then. I was taking the bar off a rack and doing literal straight leg toe touches with a barbell.
Also, PRIMUS SUCKS
The quality of this video is Rad bro.
I see you're branching out from your biannual squat tutorial.
I believe this video deserves more views.
Alans stiff leg looks close to my regular deadlift form, is that just because of leverages?
Same
Long limbs
If your knees are inside your arms, and your back is still close to horizontal then that's just how you're built.
Getting hips lower is just uncomfortable for us taller ppl, and your knees get in the way for the barbell getting too low
@@callemoreus794 I'm 6'3" and the best cue I've had recently is being aware of my knee/elbow placement which has caused me to pull with my hips lower. Had to point my toes outwards more to accommodate it, but my deadlifts have never felt better.
kiddkaos1 Will have to try something like that, im 6'2 and it feels akward deadlifting, just havent Found the groove yet
I was literally researching this yesterday thank you so much!
Train Untamed💪🏽🤟🏿
jin dishonoered 💪🏻🤟🏻
This was so great thanks! Informative and understandable. My fave part was "that means third" 😎✌🏻
Alan, where did you get that clip from Eddy Wally 🤣
Yeah, that one really came out of left field. I did not expect to see him in an American video.
Nicu Vlad(weightlifter) supposedly made that exercise(romainian dl) , fact that I have read, great video 👆👆👍🏿😃
Lol, seems like everyone has their own interpretation of what SLDL/RDLs are.
Except this is the correct one
@@janusluke Why should i believe you?
I've always been taught that RDL is "ass back" with bar close to body and SLDL is ass over feet with the bar in front of you.
@@Vsevolod3788 Coz he's right.
@@AB-fh9zh Who said that?
Excellent and very informative! It all depends on weak points and goal. Good job mr. Thrall!
4.5 years later and I still come back to this video to double check my form on both lifts. Great video